a medical librarian's adventures in evidence-based living

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Omega-3s

March 22, 2013

The Latest Spanish Study (NEJM) Nudged the Benefits of the Mediterranean Diet Up to a 30% Reduction over the "Western Diet" Control Group - But, There's a Better Choice

A Small Pilot Study Comparing Omega-3 Levels in a Mediterranean Diet (with fish & olive oil), the Average US Diet, & a Plant-Based No-Oil Diet

ALA=plant-based omega-3's

DHA=the most important component in Omega-3's

The higher the n3 Index, the better!

The lower the n6:n3 ratio, the better!

In the Spanish Study (Estruch, NEJM) the ALA levels in the best performing group (nuts & olive oil) averaged: 0.45--far below plant-based no-oil. The researchers speculated that the decrease in cardiovascular events seen in the olive oil/nut group was due to their higher levels of ALA--which were far lower than those in the plant-based in our pilot study.

Sorry, guys. I'm super short on time--so I'm just throwing out some slides & Gayl J. Canfield's excellent analysis of Estruch's Spanish Mediterranean Study before I get busy with vacation & holiday preparations.

I'll leave all the analysis to you! Sorry, no time to fill in all the details.

Mediterranean Diet: Better, Not Best?

This article, recently published in the online medical news service, Medscape, presents one of the most balanced explanations of the recent Spanish Mediterranean Study that's gotten so much exposure lately. I posted it on FB today--but it's so good, I wanted to share it with non-FB readers, too.

Are olive oil, nuts, & fatty fish the way to go?

Not by a long-shot. Yes, it's a much better choice than the Western Diet--which for all intents-and-purposes is what it was compared to in the Spanish study. Make no mistake--the so-called "low-fat" control in the study was anything but low-fat & heart healthy.

Canfield lays out three diets that are much better choices than the Mediterranean Diet--with the Ornish/Esselstyn Diet (plant-based, no-added-oil, no nuts, with a source of omega-3's) leading the pack, because they provide the highest level of cardiovascular benefits--able to prevent & (sometimes) reverse heart disease.

Mediterranean Diet Better Than Typical American Diet

In light of the recent media attention on the Mediterranean diet,[1]
you may find yourself fielding lots of questions from patients about
which diet they should follow. Right now, we cannot say which diet is
best because we still need rigorous studies of all of the popular diets
that physicians routinely recommend to their patients. Moreover, we
cannot unequivocally recommend the Mediterranean diet on the basis of
the recently published study because this study was seriously flawed.

One major problem with the study was that the
"low-fat" diet being used to compare against the Mediterranean diet was
not, in fact, low in fats. The participants in this group started out
with a diet that averaged 39% fat, and during the study period they
decreased fat intake to just 37%.

Nor was this so-called low-fat diet a
healthy, well-designed regimen. Many of the foods eaten by participants
were artery-damaging foods such as red meat, commercially baked goods
full of refined flour and fat, sugary sodas, and low-fat cheeses.
(Though called "low-fat," these cheeses typically get 35% to 60% of
their calories from fat.)

Moreover, the "low-fat" diet excluded
an important food proven to protect against heart disease: omega 3-rich
fish. This category of food is included in many healthy low-fat-diet
plans.

The bottom line is that the study authors
were not really comparing a Mediterranean diet with a nutritious low-fat
diet. It would be much more accurate to say that they were comparing a
Mediterranean diet with a typical American-style diet. But it did not do
justice to a well-constructed low-fat diet.

Healthy "Low-Fat" Diets

A substantial body of research exists that
has documented the heart-healthy benefits of 2 well-known low-fat diets,
Pritikin and Ornish [H.L.'s note: similar to Esselstyn's Diet]. In fact, the data are so strong that Medicare now
covers cardiac rehabilitation programs based on the Pritikin and Ornish
plans for people with a history of cardiovascular disease.[2] Both programs also include exercise and lifestyle-change components.

The Ornish Program [H.L.'s note: similar to Esselstyn's Diet] has been proven to regress heart disease,[3,4]
and the Pritikin Program has been proven to significantly reduce many
modifiable risk factors for cardiovascular disease, including
low-density lipoprotein (LDL) cholesterol, triglycerides, blood glucose,
hypertension, inflammatory markers such as C-reactive protein, and
excess weight/obesity.[5-7]

Both programs recommend an eating plan with
about 10% to 15% of calories coming from fat, and both emphasize hearty
consumption of fruits, vegetables, whole grains, and legumes such as
beans. The Ornish Program is completely vegetarian, whereas the Pritikin
Program allows up to 4 oz of animal protein daily, such as omega-3-rich
fatty fish, skinless white poultry, or lean meat such as bison.

Both of these programs are a far cry from the
"low-fat" diets of the 1980s and 1990s, many of which were anything but
healthy. Often, the "low-fat” and "fat-free" products people were
eating (remember "fat-free" cookies?) were essentially junk food
themselves -- very high in sugar, salt, and/or refined white flour.

Low-fat plans such as Pritikin and Ornish, by contrast, focus on real food -- whole, minimally processed, naturally fiber-rich foods that, as Michael Pollan wrote in his superb book In Defense of Food, "are foods our great grandmothers would have recognized as food."

Another low-fat diet that has proven to be
particularly beneficial for blood pressure control is the DASH (Dietary
Approaches to Stop Hypertension) diet. Several studies funded by the
National Institutes of Health (NIH) have found that the DASH diet lowers
blood pressure as well as or better than medications. DASH also
promotes menus that are high in fruits, vegetables, whole grains, and
beans; low in fats, salt, red meats, and sweets; and moderate in fish,
poultry, nuts, and low-fat or nonfat dairy foods.

In one study, NIH researchers found that 8
weeks of following the DASH regimen resulted in reductions in blood
pressure in all groups of men and women studied.[8] Even
those who started with a normal blood pressure (systolic pressure <
120 mm Hg) saw improvements. The biggest reductions in blood pressure
were observed in the individuals who were hypertensive (systolic
pressure >140 mm Hg), emphasizing the fact that diet is a major
factor in determining blood pressure in most hypertensive patients.

In another DASH study, 3 groups of people
followed the diet but took in varying levels of sodium (3300 mg, 2400
mg, or 1500 mg per day). The researchers found that the biggest drops in
blood pressure occurred in the group on the 1500 mg/day diet.[9]

Life Lessons

After nearly a decade of teaching healthy eating at the Pritikin Longevity Center, I can say with certainty that people can
change. They really can revamp their behaviors and live better,
healthier lives. But it takes much more, unfortunately, than simply
handing them a diet pamphlet. What works is a solid education in several
key skills for healthy living: classes in grocery shopping, reading
food labels, cooking, and dining out healthfully. In addition, we
provide classes that teach why these skills are so vital and how they benefit the body.

What matters, too, is taking time away from
what I call the "American assault on our taste buds" -- a week or more
spent eating foods that are completely free of salt, sugar, and grease,
so that our palates have a chance to rediscover the good flavors of good
food.

If, as a nation, we can institute educational
programs like these, we can begin to empty our hospitals of patients
needing angioplasties or coronary bypass surgeries; we can lighten the
load of nursing facilities filled with people stricken with diabetic-
and cardiovascular-related strokes, kidney failure, and amputations.

We know that the Mediterranean diet is better
than the typical American diet. We also know that healthy,
well-designed low-fat diets are better than the typical American diet.
We need more research -- rigorous, randomized trials -- to identify not
only the best diets but also the best ways to teach these diets.

In doing so, we can achieve real change
across America, change that can not only curtail the staggering economic
costs of chronic disease but also help people feel better and live
better.

They're important for improving the structure & integrity of the brain's cellular membranes, and they reduce proteins associated with Alzheimer's disease.

I think the best source [of omega-3's], in my opinion, is algal DHA, which is where fish get their omega-3's. Algal is the most pure form, and algal DHA is a supplement that people can take.

[I] personally prefer DHA because it has been associated with reduced blood pressure, better HDL, better brain function. And I have seen in some studies that there is plenty [of] compelling evidence that I would take it myself.

My wife & I take 900 mg of algal DHA.

And, you know, we're talking about children with ADHD. I give it to my two daughters, who are five and seven--100 mg each. It's like a dessert after dinner. We have our little DHA supplement. They have smaller amounts, obviously, than I do."

Dr. Majid Fotuhi chair of the Neurology Institute for Brain Health and Fitness, and assistant professor of neurology at Johns Hopkins University School of Medicine, interviewed on Diane Rehm's NPR 10/3/12 radio show, "Assessing the Health Benefits of Omega-3's". Click here for the transcript

Oh, baby! Omega 3's are back in the news again! Big time.

But, if you only looked at the three "big news" articles highlighted below, you may have decided to throw your hands up in the air & just quit worrying about this whole omega-3 business altogether. One week they're good. The next week they're not.

Not so fast!

As always--there's more to the story. Right?

It's high time to do a little omega-3 recap & pitch the benefits, in spite of these recent nay-saying studies.

JAMA meta-analysis, September 12, 2012: The latest meta-analysis of 20 clinical trials, involving 70,000 people concluded that supplementing with omega-3's won't reduce deaths from heart disease, sudden death, myocardial infarction or strokes. This study has been criticized by many because it combined different trials, using different doses & sources of omega-3s; and most of the subjects already had heart disease & were on serious heart medications. Hey, it's a supplement, a food, not a miracle worker.

Bottom line: Omega-3's don't have super powers. They can't make up for years of eating a high-fat Western diet that's high in saturated fats, sugar, & omega-6's. They can't make up for diabetes, a previous heart attack, being overweight, & sitting most of the day.

Prescribing omega-3 supplements without first measuring an individual's baseline level of omega-3 or their ratio of omega-6's to omega-3's is like giving someone a baby aspirin for a migraine---or a prescription pain pill for a hangnail. It's dancing in the dark.

But, you probably knew all that.

Omega-3's are essential fatty acids. We need them. We can't manufacture them in our bodies. They curb inflammation. They've shown benefits to the brain, blood pressure, the cardiovascular system, vision, mood, and learning. But, more on that later.

BIG POINT TO REMEMBER: The more grain-fed animals, fried foods, seed oils (like corn, soy & safflower), nuts & seeds, junk & snack food you're eating--the more inflammatory omega-6's you'll have stored in your body--and the more omega-3's you will need to consume. If you eat less of the omega-6's, you'll need less omega-3's. It's that simple. Omega-3 & omega-6's compete for the same enzymes & position in our cells. Susan Allport does a nice job explaining this:

"[W]hen a person on the normal American diet has plenty of extra fat around, let's say, 20 pounds, a huge amount of that is going to be these omega-6's.

And when they go on fish oil, [they're] not going to see that fish oil showing up in their membranes for a long time, because it's competing with those stored omega-6's."

-Susan Allport, journalist & author of "The Queen of Fats", interviewed on Diane Rehm's NPR 10/3/12 radio show, "Assessing the Health Benefits of Omega-3's". Click here for the transcript-

"..if you understand that food energy causes transient inflammatory insults and omega-6s amplify that into chronic injury and omega-3s moderate it, then you can tell people that the take home message is:

Eat more omega-3s

Eat less omega-6s

Eat fewer calories per meal and stop smoking. That's it."

-William Lands, PhD., a pioneer in the study of lipids, omega-3 fatty acids, and the effects of diet on disease, University of Michigan & NIH-

Dr. Melina Jampolis is one of the few physician nutrition specialists in the country.

She's not happy with the quality & conclusions of the latest JAMA study that minimizes the benefits of omega-3's. Jampolis looked over all the 20 clinical trials in the JAMA meta-analysis & strongly disputes the authors' conclusions.

Here's what I've been reading this week to help me get a handle on the benefits (or the hype) of omega-3's.

"Assessing the Health Benefits of Omega-3"--Diane Rehm's October 3, 2012 NPR broadcast. Rehm interviews four experts: Dr. Majid Fotuhi, chair of the Neurology Institute for Brain Health
and Fitness, and assistant professor of neurology at Johns Hopkins
University School of Medicine (my personal fave--showing my omega-3 biases, here); Paul Coates, director of the Office of Dietary Supplements at National Institutes of Health; Thomas Sherman, associate professor of pharmacology at Georgetown University Medical Center; and Susan Allport, journalist and author of "The Queen of Fats". Fascinating discussion--that confirmed my own admitted bias towards the importance of DHA for brain health--and the superiority of taking an algal supplement.

Can Omega-3's Slow Aging? Hot-Off-The-Press Ohio State University research, "Omega-3 supplements may slow a biological effect of aging." In Dr. Janice Kiecolt-Glaser's study, published in Brain, Behavior, & Immunity, 106 healthy-but-overweight-50-somethings supplemented with 2 different doses of high-quality omega-3's for 4 months, lowered their inflammation levels by 15%, increased their telomere length (a biomarker of aging), & improved their omega-6 to omega-3 ratios. The lower their ratios--the greater the increase in telomere length. Translation: Longer telomeres=longer healthier life--or at least that's the theory. Kiecolt-Glaser says that while the U.S. average ratio of omega-6's to omega-3's is 15-to-1, a ratio of 4-to-1 or even 2-to-1 would be ideal. Read more about omega-3's, slowing down aging, & telomeres below.

"Questioning the Superpowers of Omega-3 in Diets", Melinda Beck in the October 1, 2012 Wall Street Journal. Mostly good, but some questionable misinformation. Beck examines the benefits of omega-3's in light of three recent studies that questioned their benefit in reducing deaths or cardiovascular events in people who had previous heart attacks or were at high risk for having one. Beck, also takes a look at some of the recent omega-3 research & offers "a tantalizing mix of healing possibilities".

Supplementing with algal DHA improves learning & memory function only in healthy middle-aged individuals. It will not benefit or reverse dementia, cognitive dysfunction, or Alzheimer's. Adults 55+:The Memory Improvement with Docosahexaenoic
Acid (DHA) Study, or MIDAS, was the first large, randomized, double-blind and
placebo-controlled study demonstrating the benefits of algal DHA in
maintaining and improving brain health in older adults. The study
indicated that the use of DHA improves learning and memory recall in
healthy older adults with mild memory complaints. 485 healthy individuals ≥55 participated in the trial for 24 weeks, in 19 U.S. clinical sites. This is the study that turned Dr. Majid Fotuhi into an algal DHA booster.

My Omega-3 Adventures - It's All About the Brain

Look, I'm serious about getting my daily supply of omega-3's.

I don't leave my "getting enough" up to chance. Honestly, if you are eating a plant-based diet, like I am, you might not be getting enough omega-3's. You have to be methodical about it. Eat enough chia, hemp seed, or flax. Greens help--but, they don't provide a significant amount. Consider taking an algal omega-3 supplement. Think about getting your blood levels tested. I did. That's why I now take an algal DHA supplement.

I add 1 1/2 tablespoons of chia to my morning oatmeal--about 3 grams of omega-3 ALA. Nothing wrong with flax--I just like the taste & texture of chia better.

On most days I also take an algal DHA/EPA (omega-3) supplement--320 mg DHA/130 mg EPA. I'm currently taking Ovega Algal Supplement--which is recommended by ConsumerLabs, the independent lab that tests supplements. I've also taken Spectrum's Agal DHA.

Just by eating plant-based & no-added-oil I drastically lower the amount of omega-3's (in a supplement) I need to take--because I've cut out the biggest sources of omega-6's that compete for "cell-space" with omega-3's. No need for those mega-prescription-strength fish oil capsules. I'm not eating the typical omega-6 heavy Western diet.

Sure, I know there's a whole laundry list of omega-3 benefits. But, honestly, the only benefit that I can physically point to, is that I'm now free from joint aches, pains, & stiffness. That wasn't always the case. And maybe those omega-3's are part of the reason I'm almost always in a good mood.

Low Levels of Omega-3 Fatty Acids May Cause Memory Problems

ST. PAUL, Minn. – A diet lacking in omega-3 fatty acids,
nutrients commonly found in fish, may cause your brain to age faster and
lose some of its memory and thinking abilities, according to a study
published in the February 28, 2012, print issue of Neurology®, the medical journal of the American Academy of Neurology. Omega-3 fatty acids include the nutrients called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

“People with lower blood levels of omega-3 fatty acids had lower brain
volumes that were equivalent to about two years of structural brain
aging,” said study author Zaldy S. Tan, MD, MPH, of the Easton Center
for Alzheimer’s Disease Research and the Division of Geriatrics,
University of California at Los Angeles.

For the study, 1,575 people with an average age of 67 and free of
dementia underwent MRI brain scans. They were also given tests that
measured mental function, body mass and the omega-3 fatty acid levels in
their red blood cells.

The researchers found that people whose DHA levels were among the bottom
25 percent of the participants had lower brain volume compared to
people who had higher DHA levels. Similarly, participants with levels of
all omega-3 fatty acids in the bottom 25 percent also scored lower on
tests of visual memory and executive function, such as problem solving
and multi-tasking and abstract thinking.

The study was supported by the Framingham Heart Study’s National Heart,
Lung, and Blood Institute and the National Institute on Aging.

When my omega-3 levels were tested last March as part of a pilot omega-3 study,--without taking any kind of a supplement--& only using chia--my DHA/EPA levels were similar to the 75% "healthy brain" levels in the Neurology study--at 6.6%. Pretty darn good. Check out the chart below.

But, l'm still shooting to get that level up to the "low heart disease risk level" of 8%. For comparison--the omega-3 levels of most Americans are at 4 to 5%. And, honestly, my DHA levels could stand for a bit of a boost.

Although my omega 6 to omega 3 ratio of 5.8:1 was a lot better than the US average which ranges from 8.11:1 to 17:1---getting down to a ratio of 4:1 is my goal.

I hope to get retested after sticking to a daily algal supplement for 3 months. Stay tuned.

The Neurology Study's DHA+EPA Omega-3 Index Levels

Ditch the Sugar & Go for the Omega-3s

Like I said--it's been quite a week for omega-3 studies, and here's another one to help convince you that the 3's are good for the brain.

Ditch the sugar/fructose & eat a diet sufficient in omega-3's for
brain health!! It worked for rats trying to find their way through a maze--maybe it will help us find our keys or glasses. (And check out the Rat Race video at the bottom of this post. See if that doesn't convince you.)

All
the rats in this study were first trained to get through the Barnes
Maze, before they started on their special diets.

After just six weeks on the four respective diets,
the rats on a high-fructose and omega-3 deficient diet (RED) took 6 times as
long to get through the maze compared to rats on a diet sufficient in
omega-3 and without fructose (GREEN).

This study was led by my fave UCLA brain/food researcher,
Dr. Fernando Gomez-Pinilla, "'Metabolic syndrome' in the brain:
deficiency in omega-3 fatty acid exacerbates dysfunctions in insulin
receptor signalling and cognition" Journal of Physiology 2012 May 1;590(Pt 10):2485-99. For a copy of the article, click here.

Key Points in the article:

•We provide novel
evidence for the effects of metabolic dysfunctions on brain function
using the rat model of metabolic syndrome induced by high fructose
intake.

•We describe that the deleterious consequences of
unhealthy dietary habits can be partially counteracted by dietary
supplementation of n-3 fatty acid.

•These findings
expand the concept of metabolic syndrome affecting the brain and provide
the mechanistic evidence of how dietary habits can interact to regulate
brain functions, which can further alter lifelong susceptibility to the
metabolic disorders.

Rats on Diets - A Little Sugar (Fru) - And a Side of Omega-3's

What's Up With Telomeres & Aging? The Studies Keep Showing an Omega-3 Connection

Ohio State University's Research is Just the Latest

Originally posted on January 23, 2010

A New Role for Omega-3? Lengthening Our Telomeres--A Key Marker for Aging, Longer Life, and Health. From JAMA & UCSF

"The main result of our study is that patients with high levels of Omega-3 fish oil in the blood appear to have a slowing of the biological aging process over five years as measured by the change in telomere length. It's also the first study that shows that a dietary factor may be able to slow down telomere shortening."

-Ramin Farzaneh-Far, M.D., of the University of California at San Francisco, lead author of "Association of Marine Omega-3 Fatty Acid Levels with Telomeric Aging in Patients with Coronary Heart Disease" JAMA 2010;303(3):250-257.

This week's big medical news story appeared in JAMA and it is one more reason why you want to be sure to get your Omega-3s everyday--while lowering your intake of the Omega-6s.

We already knew that the Omega-3s were amazing.

They're anti-inflammatory and anti-clotting

They prevent age-related cognitive decline

They lower triglycerides

They lower blood pressure

They slow age-related macular degeneration

They keep blood vessels flexible

They lower depression

They decrease joint stiffness in rheumatoid and osteo-arthritis

They're necessary for fetal and infant brain development

So What Did The JAMA Heart And Soul Study Tell Us That We Didn't Already Know?

The UCSF researchers followed 608 outpatients with stable coronary artery disease for 5-8 years. At the start of the study they measured everyone's levels of Omega-3's and the length of their leukocyte telomeres--which is a marker of aging. Remember though--this was an observational study, not a gold-standard double-blind randomized controlled study.

Here's how the lead researcher Dr. Ramin Farzaneh-Far explains the results:

"The main result from our study is that patients with high levels of Omega-3's fish oil in the blood appear to have a slowing of the biological aging process over five years as measured by the change in telomere length."

"Patients with the highest levels of Omega-3 fish oils were found to display the slowest decrease in telomere length, whereas those with the lowest levels of Omega-3 fish oils in the blood had the fastest rate of telomere shortening, suggesting that these patients were aging faster than those with the higher fish oil levels in their blood."

"By measuring telomere length at two different times we are able to see the speed at which the telomeres are shortening and that gives us some indication of how rapidly the biological aging process is taking place in these patients."

What Are Telomeres And How Exactly Do They Affect The Aging Process?

PLASTIC TIPS ON SHOELACES—that’s the analogy often used to
describe telomeres. They are the red caps sitting on the ends of these blue chromosomes.

Just like plastic shoelace tips that keep the laces from fraying--the telomeres protect valuable genetic material needed for our cells to divide properly, and to repair worn-out cells.

They are also strong markers for aging (see the graph below and get depressed). Not only do they shorten as we age, over time the telomeres can become damaged and shorten because of inflammation, smoking, obesity, or lack of exercise.

Emmuanel Skorkalakes, of the Wistar Institue in Philadelphia, explains,

"When
the telomeres become short, then you start cutting into actual
chromosomes where there are genes essential for our body. To prevent
the fraying DNA in all those aging cells from seeding maliganant
tumors, the body turns them dormant. Your body shuts down more and more
cells every day and you become old."

This week's JAMA study is just one more bit of evidence that shows how our lifestyle choices can affect telomere length--and promote healthy aging.

A 2008 twin study published in the Archives of Internal Medicine compared the telomere length of exercising twins versus couch-potato twins. After only 12 months, the telomere's of the exercising showed the equivalent of being 10 years younger than their couch-potato siblings. Click here to read about the study.

A 2008 study led by Dr. Dean Ornish followed a group of men with early prostate cancer who made these lifestyle changes: increased their fruit & vegetable consumption; limited their fat consumption to 10%; lowered their consumption of refined sugar; took vitamin supplements & fish oil; exercised for 30 minutes a day; and either meditated or did yoga for stress relief. After only 3 months, 24 out of 30 men showed significant increases in their telomerase levels. Click here to read about the study.

A number of studies have also shown
how stress can accelerate telomere shrinking, especially in caregivers of chronically ill children and
the spouses of Alzheimer's patients.
One study even suggested that you can accelerate your biological age by
as much as 17 years if you're exposed to what you perceive as high psychological stress!

MUST READ ARTICLE ALERT! REALLY. Susan Allport is a medical journalist/researcher who is an expert in "all things Omega-3". She has written a brilliant article in the September 2009 issue of Prevention, "The Vanishing Youth Nutrient" that does an excellent job of explaining why we need Omega-3s in our diet, why so many physicians equate Omega-3 with fish, and why Omega-3 is sorely lacking in our diets. Click here for the article.

We can only obtain the Omega-3s through our diet.

They are essential to the healthy development of our brains--and they are found in the highest concentrations in our most active tissues: brains, eyes, hearts, the tails of sperm.

The metabolism of every species on the planet is a function of the amount of Omega-3s in its tissues, according the Dr. Tony Hulbert of the University of Wollongong in Australia. Think:Omega-3=growth, activity, energy. Omega-6=hibernation, fat storage, belly fat. Athletes take note: high concentrations of omega-3s in muscle cells lead to improved athletic performance.

Research from the 1980s showed fish-eating populations of Greenland and Japan had the lowest rates of heart disease. That's why the Omega-3s became associated with fish--instead of with green plants. And that's why the American Heart Association recommends fish or fish oil as our main source of Omega-3s. Big Problem: Fish are not a sustainable source of Omega-3s--there are simply not enough fish in the world's oceans.

Big Point: "Omega-3s are found in the green leaves of plants. Fish are full of omega-3s because they eat phytoplankton (the microscopic green plants of the ocean) and seaweed. They are what turn sunlight into sugars, the basis of life on Earth."

You can get all your Omega-3s from green leafy vegetables, legumes, flax seeds, chia seeds (they have the highest level of any plant-click here to read more), or walnuts, grass-fed animals and their milk, or eggs, wild cold-water fish like salmon, highly purified fish oil supplements, or algae-sourced Omega-3 supplements.

Big Point: If you cut back on vegetable oils, processed foods, trans-fats, corn-fed meat, chicken and milk you will actually lower the amount of Omega-3s you need in your diet to balance the negative effects of the inflammatory, fat-promoting Omega-6s we are getting in our Western Diet.

The ratio of Omega 6's to 3's should be between 4:1 and 2:1, or ideally 1:1.
Currently, for most Americans, the range for the ratio is anywhere between 8:1 and 17:1, in favor of
heart-disease-causing Omega 6's.

Why Is Our Diet So High in Omega-6s, And So Low In Healthy Omega 3's?

Omega-6 fats come from the seeds of plants. We need them--but we need far less of them than we are consuming--and we need them in just the right ratio to Omega-3s. They promote blood clotting, inflammation, and cause us to "pack on the pounds". Just like corn-fed beef. Grass-fed or plant-fed animals and humans are naturally lower in fat!

Big Point: Omega-6s and Omega-3s are in constant competition to enter our cells. Eat too many Omega-6s in the form of meat, oil, or processed food--and you'll be seriously deficient in Omega-3s. Eat less Omega-6s, and your body won't need as many Omega-3s to function properly.

Omega-3s began to disappear from our food supply when previously grass-fed animals began eating corn and soybeans, which are high in Omega-6s. The factory-farm and feedlots replaced the family farm, and grass-fed meat, milk, and eggs became history. Click here to read about King Corn's effect on our health.

With farm subsidies for corn and soybeans, companies like Archer Daniels Midland figured out how to extract oil from these and other seed plants--giving us even more Omega-6s in our diet.

The AHA and other health agencies encouraged us to use oil and margarine because they assumed these cholesterol-free oils were good for the heart. Wrong!

"Food chemists discovered that rancidity in packaged food was caused by the oxidation of some minor but pesky fats: the Omega-3s." So they removed them and extended the shelf-life of packaged food.

Fewer and fewer of us are eating enough green leafy vegetables, fish, or flax to even put a dent into the "out-of-whack" Omega-6 to Omega 3 ratio.

I highly recommend you read Susan Allport's article in Prevention, as well as her book, The Queen of Fats. She does an excellent job of explaining the good, the bad, and the ugly of the fat world.

If you need any more convincing on the wonders of Omega-3, watch Allport's brief video, The Rat Race, comparing rats fed on diets rich in Omega-3s with those fed on diets deficient in Omega-3s.

Click here if you've received this post via email and aren't seeing the video.

April 18, 2012

I Thought Those High HDL's Were My Ace in the Hole - Until I Read Dr. Lawrence Rudel's Research

The Green African monkeys metabolize fat in the same way as humans, so they're good stand-ins..

At the end of five years, their autopsies showed that the monkeys who were fed monounsaturated oil (olive) had higher HDLs (the good cholesterol) and lower LDLs (the bad cholesterol) than the ones fed the saturated fat diet. The big surprise here: Both groups had exactly the same amount of coronary artery disease. The higher HDLs & lower LDLs of the olive oil group were meaningless.

After May 3rd I'll be back to blogging! I've really missed it. Posting on Facebook is just not the same.

I wanted to share a few slides that help explain why in spite of eating what I thought was a healthy diet--and exercising regularly--my weight continued to climb as I got older.

Maybe you've noticed the same thing yourself--& wondered why.

My weight continued to climb.

My cholesterol continued to climb.

My blood pressure continued to climb.

The Myth of the Mediterranean Diet - It Can Get You Fat

After seeing the Greek islands for myself last May, I understood why the Mediterranean Diet got its reputation for being heart healthy. Steep hills, homegrown food, and isolation.

Imagine living on a craggy isolated Greek island, post-World War II. You had to walk up and down steep hills everyday to tend to your garden and your animals. There was no processed food coming onto the island.

You lived off of what you could grow yourself--tomatoes, greens, vegetables, fruits, and the wild purslane (high in omega-3s) growing on the hillside. Sure you had a little cheese, fish, wine & olive oil--and fava beans.

You were heart-healthy because you worked hard, ate lots of plants, a little fish, and a little wine. And that heart health came in spite of the olive oil--not because of it.

What's the real story behind the virtues of the Mediterranean Diet?

The authentic post-World War II Mediterranean diet of Crete--lots of physical labor coupled with lots of fruits, vegetables, legumes, and just a little bit of olive oil, wine, & fish.

Br J Nutr. 2004--when researchers went back to Crete to look at the health of the islanders 50 years later--the group with the highest olive oil (MUFA) consumption had the highest heart disease, and those with the lowest olive oil intake had the the lowest heart disease. Click here and here for more about why olive oil & the monounsaturated fats aren't exactly health food.

The data on which the Mediterranean Diet is based came from the 1950's.

At that time the people on the Isle of Crete had the lowest all-cause mortality. It was post-WWII, they were poor, didn't have a lot to eat, ate mostly fresh fruits & veggies from their gardens, walked 9 miles a day, worked at hard physical labor and the highest consumption of oil was 3 TBS a day--and small amounts of fish. Big difference from how we live today.

Drs. Lawrence Rudel, Dean Ornish & Robert Vogel on Olive Oil

Vogel: Contrary to our hypothesis, our study found that omega-9 (oleic acid)--rich Olive Oil, impairs endothelial function after eating. If you've been using olive oil because you think it's healthy, it's time to think again. The olive oil constricted blood flow by a whopping 31% after a meal in a Vogel's study. Dr. Robert Vogel

Rudel:Rudel ran a five year study feeding olive oil and saturated fat to African Green monkeys. The monkeys metabolize fat in the same way as humans, so they're good stand-ins.. At the end of five years, their autopsies showed that the monkeys who were fed olive oil had higher HDLs (the good cholesterol) and lower LDLs (the bad cholesterol) than the ones fed the saturated fat diet. The big surprise here: Both groups had exactly the same amount of coronary artery disease. The higher HDLs & lower LDLs of the olive oil group were meaningless. Rudel later repeated the study on rodents, and got the same results. Dr. Lawrence Rudel

Ornish: It's 100% fat and 14% of it is saturated. At 120 calories a tablespoon it's very easy to eat too much of "a bad thing". It won't raise your LDL as much as butter or other saturated fats will, so it might look like it's reducing your cholesterol, but it's still raising it. It's just not raising it as much other fats would! It's the omega-3's that reduce inflammation and are "heart healthy", and olive oil has very little omega-3, maybe 1%. It's mostly omega-9, which has been shown to impair blood vessel function.

The more omega-6's you are eating, the harder it is for plant-based omega-3's like greens/flax/chia to convert into the kind of omega-3's you need to prevent inflammation!

But, if you cut out the oil & nuts--then the chia/flax/greens REALLY DO CONVERT into DHA and EPA--the kind of anti-inflammatory omega-3s we need for a healthy brain/arteries/body. I had mine tested. I know that plant-based no-added oil or nuts really works!

Why I Gained Weight & Inflammation on the Mediterranean Diet

Eating just a small 1/3 cup of almonds a day.

Eating just a few squares of super-dark 85% cacao chocolate a day.

Eating just 3 TBS. of olive oil a day. I used it to cook with, to roast vegetables, in my salad dressings, & as a "dip" for my bread.

I had no idea how much fat & calories were in these Mediterranean gems until I tracked them for this presentation slide.

846 extra calories a day from chocolate, nuts, & olive oil.

84% of those calories are from fat.

21% of those calories are from saturated fat.

I was consuming 84.3 grams of fat (21.1 grams as saturated fat) just from nuts, olive oil & chocolate - and that's a conservative estimate.

The Veg-Heavy Green Smoothie Snack Compared to Handful of Almonds???? No Contest!!

Compare the Nutrients in the Green Smoothie to the Nuts?

For some perspective--those 5815 mgs of omega-6's from almonds are practically a day's worth--although it's relative to how many omega-3's you consume. If you're also eating tahini, more nuts & seeds, oils, meat, & processed foods---you can only imagine what your omega-6 to omega-3 ratio looks like!

Anyone as surprised as I was from these statistics? I'd love to hear your feedback!

March 13, 2012

Reading the New York Times with coffee - I'm 15 months old & it's 1951 - and at 62 I still start every day this way!

If you received this post via email click here to get to the web version with all the links & to leave a comment.

Next month I'll be presenting a talk at the Utah Library Association's 100th Anniversary Meeting in Salt Lake City. My first visit to Utah and I can't wait.

And what better subject to speak on for a 100th anniversary than, "Centenarian Strategies: How to Stay Happy, Healthy, Fit, & Sharp Until You're 100"!

Right now I'm hard at work putting together my talk--which turns out to be the Best of the Best of this "Medical Librarian's Adventures in Evidenced-Based Living".

Since January 2008 I've been reading and analyzing the medical research on wellness, nutrition, & exercise-- and then trying out the reasonable strategies on myself--and my husband, who's affectionately known as "The Lab Rat". Yoga & prunes for bone health. Chia for omega-3s. Interval training, chocolate hummus, higher vitamin d, adding b-12, using a neti pot with Alkalol & saline, talking to strangers, oatmeal with turmeric & spinach....

We've come a long way baby! And I know a lot of you readers have come along for the ride. As for me, my life has changed plenty since January 17, 2008--and at the start of this project I thought I was pretty healthy already. Wrong!

Little did I know back then, that by 2012:

I would be enthusiastically embracing a plant-based no-oil diet. Never in a million years would I have guessed that one.

I would become an avid plant-based recipe creator & tester--whose husband miraculously discovered he liked to cook. My husband, a really good cook? Never would have believed it.

I'd be regularly spinning, lifting weights, building more muscle than I've ever had, & getting good at yoga--and, I'd even willingly get up at 6:30 am on a Sunday morning to fit in a yoga & a spin class. This one, I might have believed.

I would have lost 15 pounds, wear a size 4, & not need to be on statins, blood pressure, or bone medications--and I'd even get a health insurance rebate. Wouldn't have believed it!

I'd be friends with Dr. Caldwell & Ann Esselstyn, and I'd have the opportunity to hear Dr. Dean Ornish, Dr. David Katz, Dr. Colin Campbell, Rip Esselstyn, Dr. Ed Hallowell and so many others, speak in person on health issues.

Many of my friends, family, relatives, & co-workers would be interested in following or at least exploring a plant-based no-oil diet--to varying degrees.

I'd still be blogging--and would have started a facebook page in early 2012, enjoying & sharing the "evidence-based healthy living" ride with thousands of regular readers in almost 200 countries--and getting to know interesting, smart, & engaging people from all over the world--including many physicians.

Yikes, with over 500 posts written, and so much to share, I'm having a hard time cutting to the chase, getting to the nitty gritty--and deciding what to include--and what to leave out in this upcoming talk.

The plan was to touch on these key strategies, as well as share my own evidence-based experiences.

I'll probably have less time to post while I put this "Centenarian baby to bed"--but, I'll still try to post "what's new" in health care via Facebook. And with this gynormous post, you'll definitely have plenty of reading material for weeks to come.

And speaking of what's new....

If you're not a facebook visitor, here's what you missed in yesterday's news. Pretty interesting!

Here's it is! After analyzing the data from over 120,000 health professionals for over 26 years, the verdict is in:

Meat's not so good for your health. And it's just as bad for the environment.

“When you have these numbers in front of you, it’s pretty staggering,” said the study’s lead author, Dr. Frank B. Hu, a professor of medicine at Harvard.

This is the first large-scale prospective longitudinal study showing that consumption of both processed and unprocessed red meat is associated with an increased risk of premature mortality from all causes as well as from cardiovascular disease and cancer.

An earlier study linked meat consumption to diabetes.

This "hot-off-the-press" study was accompanied by Dr. Dean Ornish's more readable editorial. If you must have meat--the authors advise sticking to less than half a serving a day. Paleo fans, take note! You just might want to consider a diet re-do.

Even HeartWire billed the story as "The Carnivore's Dilemma" with an interesting lead:

"Long-term data from two large studies might have more people considering a switch to vegetarianism,with investigators reporting results showing that processed and unprocessed meat consumption is associated with a significantly increased risk of all-cause and cardiovascular mortality, as well as increased risk of death from cancer."

December 31, 2010--Ending the Year Right--With Good Friends, Good Food, Good Music & Dancing

Last year on my 60th birthday, perhaps naively, I sat down to figure out if there was anything I could do to increase my odds for a healthy happy rest of my life. My parents hadn't fared so well after they hit 60.

"Judging by my parents--that last quarter of life doesn't look so promising. Which is exactly why I've been paying attention to exercise and eating right since I turned 30.

That's when my dad had one of those massive debilitating strokes that left him unable to communicate, unable to read or fully understand speech, and eventually unable to walk or do anything. He was 69 at the time--just when he was getting ready to kick back a little, work a little less, travel, and just enjoy life. He spent 16 years living in this kind of post-stroke-limbo-state, spiraling downward.

My mom was 62 at the time, and my dad's stroke changed her life in an instant. One minute she was planning all the trips they'd finally have a chance to take--and enjoying their new role as grandparents--and in the next she was jockeying the world of wheelchairs and therapists.

With the stress of full-time care-giving, and years of no exercise or attention to diet, by 72 she had developed severe coronary artery blockages, hypertension, kidney stones, osteoporosis and painful spinal fractures. Then came the mini-strokes that finally added up to vascular dementia in her eighties."

It outlined the 12 things I planned to do to stay healthy--live long--and die short (hopefully)! And evidenced-based librarian that I am, most of these strategies are backed by research--and tried out by yours-truly.

So how did I do? What worked? What didn't? And most importantly, what new strategies did I learn about in 2010 that are now part of my daily routine?

I looked over all of my 2010 posts to see what new strategies I've added to my original Top 12--and I was surprised to see how much I've learned--and how much I've changed this year.

I'm including the links to my favorite "I'm now doing this daily" posts for 2010 so I won't have to bore you with the details. And I'll follow it all up with a repeat of my Start of the New Year, Start of the New Decade, and the Start of My Sixties post--with notes on what worked, what didn't, for me.

And a huge thank you to everyone who takes the time out of their busy day to read Happy Healthy Long Life. If not for all of you, I know I wouldn't take the time to carefully read & summarize research articles, pay as close attention to the details of the recipes I try out, and be so diligent with what I choose to eat.

And because I really stuck with no-oil plant-based diet, I'm hooked, it's now a habit, cravings are history, and I feel great! P.S. I love hearing from all of you! It makes my efforts all worthwhile!

Biggest Changes in 2010?

1. I've lost 13 pounds since June 21, 2010 (in 7 1/2 months) by adopting Dr. Caldwell Esselstyn's "Prevent & Reverse Heart Disease" approach to eating--just by cutting out added oils in my cooking & in the groceries I buy, ditching all nuts (except very small amounts of walnuts), chocolate (not cocoa) & avocados (except for occasional small amounts). It effortlessly did the job. I also reduced my body's percentage of fat by 5%. (Update 2012: 15 pounds & that's enough for me.)

Back in March 2008 I had cut out all animal protein (dairy, meat, fowl, ate fish only rarely) and sugar & desserts (mostly) from my diet--and I used whole grains. But, I never lost one single pound until I cut out the oil, chocolate, nuts, & avocados, in spite of exercising regularly! To be fair, I wasn't trying or expecting to lose weight on the Esselstyn diet--I was more interested in the health benefits. I didn't expect to shed more than 4 or 5 pounds--but I'm thrilled with the results! Belly fat is gone--and the butt has shrunk! Don't be fooled that olive oil, chocolate, nuts, & avocados are health foods. There are far better choices out there--that are far less addictive--and more nutrient-dense.

2. Health Means Money Where I Work. Thanks to eating Esselstyn Style, I qualifed for hefty health insurance rebates from my hospital employer at the start of 2011. I got a 9% rebate off of my 2010 premiums, and I locked into the 2009 rates for 2011--another hefty 17% rebate. Why? Because my borderline hypertension is now history, and my lipids are now looking great. My weight is a comfortable 118 pounds for my small 5' 3" frame--and my BMI is 20.9. No medical conditions. No prescription meds. Woo Hoo! Lower insurance rates!

Why This Plan Works--A Picture & a Graph Tell the Story

Here's why I feel full and can eat whenever I'm hungry. My belly can only hold 400 calories of high-fiber, high-nutrient plant-based food at a time! It's that simple.

This chart makes it clear as day where you're going to find the best nutrient bang for your calorie dollar!

The Healthy Librarian's New "Evidence-Based Living" Strategies for 2010

The Exercise Changes I Made This Year

Kicked it up a notch with the aerobics: This year's research convinced me that at middle-age I needed to "kick it up a notch" when it comes to heart-pumping aerobics. I've added higher-intensity intervals to my spinning workout and I've noticed a reduced resting heart rate--an increased aerobic capacity and calorie burn. Read more here and here and here

Yoga to strengthen your bones & improve core strength, balance & flexibility: When I learned that yoga is one of the best things you can do to strengthen every bone in your body (not to mention the chill-out factor)--I decided to rearrange my work schedule so I could fit in 3 classes a week. I never enjoyed yoga that much, nor saw any flexibility improvements until I increased the number of times from once a week or less, to 3 times a week. Now I'm a huge yoga fan. Read more here and here

Weight-lifting/Strength-training for the brain & bones: Weight-training was last on my agenda when it came to exercise--but this year's research showed a double-header benefit for improvements in both the brain & bones deparment when you weight-train at least 2 times a week. This was too hard to ignore. I now "lift" twice a week--and my husband promises to teach me an easy-to-do-at-home kettle bell routine that can be done in just 10 minutes. Read more here and here and here (2012 Update: I now strength train 3 days a week with an ever-changing routine that engages every muscle & is aerobic at the same time. It involves using the lower & upper body at the same time, varying the weights, the reps, & the speed of the movement. Plus lots of push-ups, planks, & ab work. It's challenging & fun.)

My typical weekly routine: Yoga 2 times a week, spinning 4 times a week, weights/strength training 3 times a week. One or two days off a week. I can get in this many workouts in each week because twice a week I exercise for 2 hours. (New for 2012: If you keep strength training all your life, you won't lose muscle--click here & here. And as we age--we need to add flexibility & strength training to our aerobic conditioning. Click here)

This Research Convinced Me to Make These Supplement/Diet Changes in 2010

Omega-3s Lengthen Telomeres--slowing down biological aging. Who can resist that? I'm not as regular as I should be, but I do take both a molecularly-distilled pharmaceutical quality fish oil capsule, along with a plant-based DHA supplement. Although this study only looked at the benefits from fish oil--2 other studies in 2010 showed that plant-based omega-3s (ALA)--that's the the kind found in high amounts in flax & chia--and in smaller amounts in berries & greens--work just as well as fish oil. Read more here (2012 update: I regularly eat 1.5 to 2 tablespoons of chia a day & a take a DHA algal supplement-125 mg. High levels of omega-3 are associated with the best brain health, as we age, click here) Stay tuned for my update on getting enough omega-3s on a plant-based diet! Very interesting positive news!

Vitamin D for So Many Reasons--in spite of the Institute of Medicine's October 2010 guidelines I'm sticking to the advice of Dr. Bruce Hollis and Dr. Michael Holick and taking 2000-4000 IUs of vitamin D--but, it's rarely daily--& my doc tracks my vitamin D levels. Read more about Hollis & vitamin D here. I'm also following Dr. Angelo Licata's research that found that absorption increased by 50% or more if you take your vitamin D with your heaviest meal of the day. Read more about Licata's research here (2012 Update: With Rainbow Light Sour Lemon Vitamin D gummies I NEVER miss a day of vitamin D! I stick to 4000 IUs a day--with my doctor's blessing, but it's time to get retested)

I'm eating the fruits & vegetables with the highest amounts of antioxidants. Check the ORAC Index or the Fuhrman/Whole Foods ANDI (aggregate nutrient density index) rankings for the foods with the most bang for the buck. Read more here

B-12 Everyday 1000 mcg/a day: If you're eating plant-based take a B-12 once daily--that's the only way you'll get enough. Even if you're eating meat--many medical conditions, prescription drugs, as well as just plain aging can impair the absorption of B-12. This year's research pointed out the need for adequate B-12 for brain health as we age. Read more here and here

Rethinking calcium requirements & calcium supplements. I've decreased my calcium supplement to just 1 a day for 315 mg of calcium--and follow Dr. Walter Willett's advice about the total amount I need--just 700 mg/a day compared to the DRI of 1200 mg/a day for the over 50 set. I eat a lot of greens that provide highly absorbable calcium, and I use calcium-enriched soymilk in my oatmeal every day. New this year--2 Australian studies found an increase in cardiovascular events with calcium supplements. Read more here

Ditch Vegetable Oils & Nuts (walnuts, excluded)--they are the highest sources of inflammatory omega-6s. A groundbreaking meta-analysis published in the British Journal of Nutrition pulled the plug on the theory that polyunsaturated oils are good for heart. Nuts, especially peanuts are off-the-charts high in omega-6s, too! It took years for the polyunsaturated oil study to surface, so despite research to the contrary, I'm still not convinced that eating 2.5 ounces of nuts a day is a wise health move! I'm staying away--except for walnuts. Read more here and here (New for 2012: Walnuts are the TOP NUT for heart health. Click here--& scroll half-way down the page & look for: If you're going to eat nuts, stick to walnuts for so many reasons)

Brain Booster Changes Based on 2010 Research

Berries, baby! The research is nothing but good, good, good for berries & the brain. In fact, now we know a little bit more about how they do their magic on the brain. They "activate the brain's natural "housekeeper" mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline." Like mini-brain-maids these cells clear out brain junk. I have berries daily in my Green Smoothies, and either on top of my oatmeal, or mixed in plain soy yogurt. Lower cost organic mixed berries are at BJ's. Read more here and here. (New for 2012: Go for the Berries--latest review on the subject will convince you. Click here)

Increased my aerobic exercise & cleaned up my diet--the better the cardiac index the less your brain's volume shrinks. What's good for the heart is unquestionably good for the brain, according to the latest Framingham study and a University of Pittsburgh study that demonstrated sizable increases in brain volume in the seniors who walked the most! Read more here and here

Keep learning new things daily to grow brain cells & connections. The only way to keep building brain cells & new connections is by continuously engaging in serious, challenging learning for the rest of your life. It requires effort, and it has to be something that's important and interesting to you! It requires intense focus. Dr. Michael Merzenich is the go-to-guy in this arena. I'm certainly hoping that putting together this blog is doing something for my brain! Read more here (New for 2012: Why it's important to learn new things as we age. Click here and here)

Favorite Wisdom of 2010 - It Works for Me

Alkalol & saline solution to prevent colds. I'm talking about neti pot nasal irrigation with 1-2 TBS of Alkalol, a cup of warm water, 1/2 tsp. of salt, & a 1/4 tsp. of baking soda at the first inkling that a cold is brewing. 1/2 cup through each nostril. Honestly, this works for me. Haven't had a cold in a year--in spite of close calls. What's Alkalol? It's a solution invented in 1896 by a Massachusets pharmacist, that's made with methol, eucalyptus, thymol, camphor, and oils of wintergreen, spearmint, pine, and cinnamon. Its "an alkaline saline solution specifically formulated to clean and moisturize the nasal passages, dissolve mucus, kill germs and bacteria, and provide natural relief from the symptoms of sinusitis and allergies." Better than the now FDA-banned Zicam. It's sold at my hospital pharmacy, CVS, Drug Mart & Walgreens, but you'll probably have to ask the pharmacist for this low-marketing-budget product. Read more here (New for 2012: I now use distilled water & the premeasured packets of salt/baking soda sold at the drug store. I also wash my neti pot with hot water & soap after every use--& regularly sterilize it in the microwave. Read more here.)

Make time for fun! Away from computers & technology. Hey, I got this message directly from my mom, who passed away in 2003! This is one of my favorite (& weirdest) posts! Read more here And here

Sister power. They can be the flesh-and-blood kind--or the best-friend kind. It doesn't matter. We all need someone with whom we can share our most insignificant day-to-day things with--and who can give us a reality check. I count my blessings in this department! I've got two--Beth & Lisa. Read more here

We get our greatest happiness from the experiences we share with our friends & family--not from expensive consumer goods. "We know that the best predictor of human happiness is human relationships and the amount of time that people spend with family and friends." Spend your time & money wisely. Dr. Dan Gilbert swears by this research-backed advice. Click here for Gilbert and here and here and here for my year.

"When in doubt, do the positive."This was Jeanne Marie Laskas' mother's favorite saying and a rule I try to live by. It's a handy one when you're faced with life's big dilemmas. "Remember? The positive is the active thing. Can't decide whether you're qualified for that new job? Just apply. Can't decide whether to go on that first blind date after a divorce or sit home in your pajamas? Go on the date." Click here for more

Life on the Esselstyn Style Diet

In May 2010, when I found out my cholesterol wasn't as outstanding as I had expected, in spite of a mostly plant-based diet, I asked Dr. Caldwell Esselstyn for advice. He invited me to be a guest at the day-long session he runs once a month at the Cleveland Clinic, along with this wife Ann.

He challenged me to try eating and cooking with no-added-oils for 4 weeks & see how it works out for me. I attended the class on June 18th, 2010, and started eating Esselstyn-style on June 21st, 2010. I haven't looked back & now it's just, "how I eat". I feel wonderful, I've lost weight, I've got lots of energy, I feel mentally sharp, and my digestive system is AMAZING! Any nagging hip or joint pain I'd had in the past is long gone--not sure if I can credit the elimination of the inflammtory omega-6s with this surprising occurence or not. (Update 2012: knock on wood--hip, finger, joint pain--it's history! Bill Lands, PhD, a pioneer in omega-3 & omega-6 research says that's no surprise at all. When you lower your omega-6 load by eliminating the foods that are highest in omega-6, like oils & nuts, you have less inflammation)

You can read all about the day long session, and my Esselstyn-style cooking adventures in these posts:

Spiced Pumpkin Fruited Steel-Cut Oats is my new breakfast fave--brimming with alpha & beta carotenes Read more here Top it with a tablespoon of chia seed & you won't be thinking about lunch for hours!

Sami's Pizza Crusts--whole grain millet & flax, no-oil & delicious. Order from Sami's Bakery in Florida & receive them in 2 days--it's really not a big deal. Can't live without these. Just received an order for 16 to divide among 3 of us. With delivery it comes to $5.00 per crust--not cheap--but it's fast--whole grain--and feeds my need for pizza. Read more here

Appetite for Reduction, by Isa Chandra Moskowitz--my current go-to favorite cookbook. I could use it everyday. She's finally cut the fat, calories, eliminated the vegan junk stuff & included nutritional info. I highly recommend it! Read more here

January 2, 2010

It's the Start of the New Year, the Start of the New Decade, and the Start of My Sixties. Some Simple Strategies for Staying Healthy and Happy. At Least I Can Hope!

Author Dan Buettner has scoured the Earth — not for the fabled Fountain of Youth — but for the key to a happy old age. He spent five years visiting areas of the world where people tend to live longer, healthier lives, areas he calls "Blue Zones."

Buettner says he has identified four things people can do that can potentially increase life expectancy:

Create an environment that encourages physical activity

Set up your kitchen in such a way that you're not overeating

Cultivate a sense of purpose

Surround yourself with the right people.

"These are long-term fixes that have been shown over and over to add not only more years of life, but better years of life."

If you're reading this through via email, click here to get to the more readable web-version.

It's the start of the New Year.

It's the start of a new decade.

It's the day I turn sixty.

Look, I'm not a big-birthday-celebration-kind-of-person. They come and go and I don't even think about the years. But turning 60 is different. It's the last quarter of life, with no guarantees on what that quarter is going to look like.

Judging by my parents--that last quarter of life doesn't look so promising. Which is exactly why I've been paying attention to exercise and eating right since I turned 30.

That's when my dad had one of those massive debilitating strokes that left him unable to communicate, unable to read or fully understand speech, and eventually unable to walk or do anything. He was 69 at the time--just when he was getting ready to kick back a little, work a little less, travel, and just enjoy life. He spent 16 years living in this kind of post-stroke-limbo-state, spiraling downward.

My mom was 62 at the time, and my dad's stroke changed her life in an instant. One minute she was planning all the trips they'd finally have a chance to take--and enjoying their new role as grandparents--and in the next she was jockeying the world of wheelchairs and therapists.

With the stress of full-time care-giving, and years of no exercise or attention to diet, by 72 she had developed severe coronary artery blockages, hypertension, kidney stones, and painful spinal fractures. Then came the mini-strokes that finally added up to vascular dementia in her eighties.

And unfortunately, this scenario is all too common. "[M]ost elderly Americans – more than two-thirds of current 65-year-olds, according to a detailed 2005 projection by a team of health policy analysts — at some point will need assistance to cope with daily living, either paid help or unpaid, at home or in a facility."

So, sixty seems kind of scary to me.

Which is exactly why I'm ready for a more "Conscious Aging" plan. We already have all the evidence we need to stay healthy. It's not about adding more years to our lives. It's all about adding more life to our years!

Just a sampling of the evidence.

The 52 country INTERHEART study was very clear. There are 9 easy-to-modify risk factors that are associated with 90% of heart disease. This was a huge study--30,000 people from every inhabited country--and the results were the same for all races, all sexes, all countries. All 9 of these risk factors are within our control--and would eliminate 90% of heart disease, regardless of one's genetics. 1. Keep lipids (cholesterol & triglycerides) down; 2. Stop smoking; 3. Prevent or control hypertension; 4. Prevent or control diabetes; 5. Reduce belly fat; 6. Find ways to control psychological and social stressors; 7. Increase fruit and vegetable consumption; 8. Moderate alcohol consumption is protective; 9. Get regular physical exercise Lancet 364:937-952, Sept. 11, 2004.

The Nurses' Health Study and Health Professionals Follow-up Study. "The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose dietary habits were followed for 14 years. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease...[F]or every extra serving of fruits and vegetables that participants added to their diets, their risk of heart disease dropped by 4%." Harvard School of Public Health

The China Study. This is Dr. T. Colin Campbell's mammoth 2006 study on the effects of a plant-based diet on health--citing over 750 studies. The conclusion: People who ate the most-animal-based foods got the most chronic disease. People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. According to Campbell, "Good nutrition supported by exercise, clean water, and sunshine is greater than the sum of its parts. It's a biological symphony. My introduction to Dr. T. Colin Campbell

The Longevity Personality. From the Journal of the American Geriatrics Society, April 2009 comes this conclusion: Those who live the longest are more outgoing, more active, more easy-going, more empathetic, and more agreeable than those who live a normal life span. The Blue Zones calls it, "likeability".

Here's My Strategy for Staying Out-of-Trouble After Sixty

Some of these are long-time habits, and they're easy for me to follow. Some of these I don't do as regularly as I should. Some of these are new goals. But this much I do know: If I don't have a plan, if I don't do these consciously, and if I don't carve out time to make them happen--they won't.

1. Stick with 7-9 servings of fruits and vegetables a day. The Green Smoothies make it easy. I get 6 servings in a 27 ounce Klean Kanteen that I divide over breakfast and an afternoon snack. I calculated the nutritional info on my daily 27 ounce serving that includes, 2 1/2 cups kale, 8 mini-carrots, 1/2 cup pomegranate juice, 1/2 apple, 1/2 orange, 1/2 kiwi, and 3/4 cup frozen black raspberries. Check out the nutrient content for 27 ounces:

2012 Update: My Green Smoothie has grown up since this post. These days, it's mostly vegetables--and not very sweet--but loaded with vitamins & minerals.

Then throw in some veggie-based soup, a salad, a veggie-based dinner entree, some fruit for dessert, and I'm good to go.

This eating plan is the same as the DASH Diet (Dietary Approaches to Stop Hypertension)--guaranteed to stop hypertension. The Cache County (Utah) Study on Memory shows it also prevents cognitive decline. Dr. Amy Lanou and Michael Castleman, authors of Building Bone Vitality claim it will build and strengthen bones--because the 17 nutrients necessary to build strong bones are all found in a diet high in fruits and vegetables. I'm still sold on eating 7-9+ fruits or veggies a day. Still drinking that old-stand-by Green Smoothie--but I keep experimenting--using less fruits, more vegetables.

2. A balanced exercise plan. It's not just about cardio--there are 4 areas that need attention: Cardio (spinning-my fave), Weight-training, Flexibility & Balance (yoga-my fave), and Core Strength. No, you can't just walk and think you're in good shape. I'm super regular with my cardio, and not as regular with the weight training and yoga. Click here to see what my workout looks like. As for core strength--that's pretty much non-existent. And when it comes to weight-training, according to Randy Raugh, the Canyon Ranch physical therapist, and author of the excellent Prime for Life--Functional Fitness for Ageless Living--to get the maximum benefits you need to do it for 3 non-consecutive days a week--2 at the minimum. Unfortunately, I often weight train only 1 day a week. If you want to build strong bones and prevent osteoporosis, and maintain your muscle strength as you age--weight-bearing exercise for the lower body, and weight-training for the upper body is a must-do! Yoga, helps with balance, preventing future falls, and building strength. As for core strength, I'm upping my game with Dr. Stuart McGill's routine, and my birthday-present to myself is the physical therapist-designed Pelvicore exercise ball. Upped my exercise efforts this year--it now includes 3 days of yoga (smart move) & 2 days of strength-training (that made a difference). Yoga also develops core strength with the plank pose & others. Haven't done much with my Pelvicore exercise ball--but I should.

3. A plant-based diet with minimal added fat. I'm nearing the 2 year mark on eating plant-based, so this is the easy part. I've got this down pat. I still use a little olive oil for cooking and in salads, and very occasionally eat some seafood or dairy when eating with friends. I'm convinced. If you want to lower your cholesterol, reduce your risk for type-2 diabetes, lower your blood pressure, reduce your risk of heart disease & stroke, and reduce your belly fat--this is the way to go. Dr. David J. Jenkins of St. Michael's Hospital in Toronto is one of the pre-eminent researchers on the benefits of a plant-based, low-glycemic diet (like beans, nuts, oats,& quinoa) for improving diabetes control, lowering cholesterol, and preventing cardiovascular disease. Click here for Jenkins research. And that's not all--keeping your blood sugar stable with low glycemic plant-based foods and exercise will preserve your brain. Click here. And as for too much fat--not only is it bad for your belly--it's bad for your brain--so just ditch it Click here.I Finally ditched the fat starting 6/21/10. Don't miss it a bit. The benefits are too numerous to mention!

4. No time urgency. This is what keeps the Okinawans calm, relaxed, and living longer. I'm really working on this one--which goes hand-in-hand with flexibility. Things don't always go as planned--you either go-with-the-flow or get stressed and anxious. My favorite 2 words, "Oh well." Life goes better when you stay in the moment, chill, and don't worry about getting there fast. When our Christmas Day trip to New York City was aborted because of an ice storm, we checked into a hotel at noon, and enjoyed a dinner of cranberry nut mix, Larabars, Cliff Bars, and clementines. All the restaurants were closed in this Pennsylvanian town. Oh well. We had a good time, and made it to New York safe and sound the next day. I've used this "slow down", "oh well", "why get yourself in a tizzy" self-talk approach throughout the year. It helps--I could be better--but I'm better than I was!

5. More Dancing, Singing, Laughing, Playing, Schmoozing, and Mahjing. What's the point of staying healthy without having fun? That's the reason we work at staying healthy. Cool fact: There's a little organ deep in the ear, called the sacculus--and it gives us a great sense of pleasure and well-being when it's stimulated. But, it can only be stimulated through singing! So, bring on the Singstar Karaoke! Click here.I say "Yes!" to fun things to do, trips, visits, outings, meeting new people, and dinners whenever I possibly can--without making myself crazy by overbooking or overcommitting. I'm almost always glad for it! Haven't signed up for dancing lessions yet--but it's on my to-do list--and definitely need more Maj-time!!! OK, gal pals, when's the next game? Frannie we miss you!

6. The Supplements. I'm really bad at regularly taking supplements. I'm good at counting them out, taking them to work, and bringing them back home with me. Truth is, there are some supplements worth taking because there's no easy way to get enough of them through diet alone. Here are my favorites: Omega-3s (I use Omega-Brite), DHA, (an omega-3 for brain health), Magnesium, Citracal, Vitamin D (I'm up to 3000 IUs), Curcumin (also known as turmeric, the yellow color in curry), and Juvenon (the combo of acetyl l-carnitine & alpha lipoic acid) developed by Dr. Bruce Ames. Click here to read more about what I take, and what some prominent physicians take. I'm not an everyday person with supplements, and try hard to get them from real food, but I still take a plant-based DHA, magnesium in am & pm, 1/2 the Citracal I used to take, curcumin occasionally, Juvenon occasionally, vitamin D (2000-4000 IUs), and a daily vitamin B-12 (1000 mcg), and I've added 1/2 of a whole foods multivitamin ("Mega Food Women Over 40 One Daily") twice a day based on Dr. Roizen's recommendation.

7. Eliminate the time-wasters from my day. Except for watching "The Middle" or "Glee", TV watching always leaves me bored and unsatisfied. So, why bother wasting the precious time? The same goes for my mindless internet cruising, checking in more than necessary with email, the NYT, and other favorite sites. Enough already! Except for writing this blog, doing research, or writing/reading emails I'm no longer cruising the internet. I just don't have that much extra time in the day--with a long commute & everything else. TV doesn't interest me much--unless it's at the end of the day & I'm too tired of reading.

8. Maximize my peak energy times of the day. Over a year ago I blogged about getting in sync with our natural energy ebb and flow throughout the day. It works--and I intend to start planning my day around them, when possible. For instance, 9-11 is the peak time for brain work-creativity-and analytical work. On days when I don't work I would usually use this time for exercise & errands. Poor use of brain time. Better to exercise between 3-6. To read more, click here: Maximize Your Energy-Match Your Tasks to Your daily Energy Levels.This really works & I try hard to follow it. I've changed my work schedule around so I can fit in exercise on workdays--and on days off, I do brain work before anything else--when I can.

9. Give a gift a day for 29 days a month. When 36 year old Cami Walker of LA learned she had multiple sclerosis, her spirits flagged. She was tired, in pain, and had the prospect of a debilitating disease ahead of her. When a holistic health educator gave her the prescription of giving 29 gifts a day for a month she thought it sounded it crazy. Nothing big (and that's the point)--something like making a supportive phone call or saving a piece of yummy cake for her husband. Of course the prescription didn't cure her, but it had a startling effect of helping her cope with her illness and gave her a more positive outlook on life. I love this idea. It's a planned regular way to just think about kindness. No big acts, just something little-done everyday. To read more, click here.Sorry, to say, this hasn't become a regular habit--but I do look for opportunities to do that "little something more" or favors throughout the day. I know it makes me feel much better--need to make a more conscious effort with this one.

10. Cultivate my garden of friends and family. Regular phone calls, visits, dinners, outings, and celebrations. At 60 there's no time to delay any of these. It's the glue that keeps us together and makes life worth living. I really try hard to keep this one at the top of my list! Can't help but think of the extra time I'd have to accomplish this if I ditched writing this blog, though, but read #11!

11. Once You're Through Learning--You're Through. This is the philosophy of John Wooden, the 97-year-old retired (he died in June 2010 at 98) UCLA basketball coach. No doubt about it, learning and sharing what I learn is my purpose in life. I'm lucky to have a job that gives me access to learning about health and medicine, and a hobby that gives me a chance to share what I learn. Not a day goes by that I don't work on this one--but it doesn't feel like work to me! Well, at least most of the time it doesn't feel like work.

12. Start Eating Less. OK, I'm ready to shed a few pounds, and I know from past experience that writing down exactly what I eat, and how much I've exercised, really works. I use something called MyFoodDiary.com and it's set up with all my favorite recipes. Unfortunately, I haven't used it in quite some time. The new year is a great time to start! To read more about this tool, click here.Well, this strategy sure played out big-time in 2010! I'm eating far fewer caleries, shed 13 pounds, but I eat whenever I want. You all know this story--I won't repeat it! And yes, I do use MyFoodDiary for my recipes & to keep a check on how balanced my diet is--but not daily or weekly.

Time to end this list. I've more than maximized my 9-11 brain time and written this post. It's now time to make my smoothie, do some core exercises, take those supplements, answer birthday phone calls, enjoy a birthday lunch, followed by an evening out with friends who all share the same wedding anniversary--if we can just make it through our foot of snow!

I'd love to hear from anyone who is 60 or over with advice, tips, and wisdom about maximizing life in the sixties, seventies, and more.

If you received this post via email, click here to get to the web version with all the links.

Lucky me--I don't work on Friday's.

But, no matter how late I get home on Thursday nights, without fail, I wake up early on Friday morning so I can get to my favorite workout: Caroline's 30 minutes of spinning, followed by 30 minutes of weight-training intervals that keep the heart pumping.

There usually isn't much time for breakfast--and don't tell anyone--but, sometimes I leave the house without even brushing my teeth--until I get home! Shhh!

"Chia seeds are one of the oldest cultivated plants known to man. They are loaded with antioxidants, essential fatty acids (3 and 6), vitamins, minerals and fiber.

Chia seeds maintain blood sugar levels as they slow our bodies conversion of carbohydrates into simple sugars. They are great for an athletic person as they can effectively replenish minerals lost in sweat.

Chia seeds can also help in weight loss as they swell up to 10 times their size, which prevents absorption of some calories we eat. Chia puddings are great for breakfast as they will provide you with ample energy throughout the day."

Read more about the benefits of cocoa and chia here and here and here.

Dr. Harlan Krumholz of Yale & Dr. Rodney Hayward of Michigan argue for a sea change in treating cholesterol. Treatment based on overall risk, rather than a single LDL number. [I say "Hooray!"] What do you think?

Makes sense to me when you look at the evidence of drastic health & cardiac risk improvements (far better than with statins)--with no adverse effects, for people on the Esselstyn plant-based no-oil diet--even when LDL levels sometimes don't go down as drastically as they might with high-dose statins. You stop making small-dense atherogenic LDL. Looking solely at LDL numbers ignores the reality of "light fluffy LDL).

If inflammation is the main driver of heart disease--this makes sense to this rank amateur. Time to focus on the big picture (weight loss, BP-lowering, diabetes reversal, inflammation-reduction) when it comes to heart disease prevention--not one single lipid number!

In focusing on patient risk, rather than LDL-cholesterol treatment targets, doctors would improve patient outcomes and reduce adverse effects and costs that result from treating low-risk, low-benefit patients, say experts.

If you love your children, stay as healthy as you can, for their sake, if not your own! Heard this on Diane Rehm this morning--and it's worth listening to if you've ever cared for or been responsible for an elderly sick parent or relative. It's only going to get more difficult as our economy & gov't assistance gets more challenging. Many can't afford assisted living or nursing care--and taking care of a sick parent at home (especially if you are working-live out-of-town-or have kids at home) can be one of the most difficult of life's challenges. I was 30 years old with a newborn when my dad suffered a major stroke. It's not easy.

We all hope that we will get the care we need through our old age. But these days, Social Security, Medicare, pensions and retirement plans seem less of a sure thing. Economic uncertainty is putting new pressure on adults to take on...

Exercise, Education, Friends, Volunteer, Stay Calm--the Better Brain Prescription. Must reading if you wonder why some people remain sharper than others as they age.

"When the Midus team (a National Institute of Aging mega-research project studying mid-life) put their data together, they noticed other similarities among people with the strongest cognitive skills. Senior citizens who performed as well as younger adults in fluid intelligence tended to share four characteristics in addition to having a college degree and regularly engaging in mental workouts: they exercised frequently; they were socially active, frequently seeing friends and family, volunteering or attending meetings; they were better at remaining calm in the face of stress; and they felt more in control of their lives.

Just as money and education often run together, these factors tend to reinforce one another. Adults who call on friends and family for support may be better able to reduce their stress, and reducing their stress may give them sense of control. "

Missed it on Facebook? Find it here. A few readers told me they were disappointed that I started posting a lot of information only on Facebook--and not on HHLL. Turns out, if you don't have a Facebook account, it's a...

I take a DHA supplement everyday--along with chia & flax. B-12 is a must. I'm not taking any chances with my "brain nutrients." I will have the opportunity to take a DHA test soon to measure how well my plant-based omega-3s (ALA) are converting into long-chain EPA & DHA. Very curious to find out.

What a revelation! My very first blog post was made on January 10, 2008. How my life has changed since then! No more counting calories, or measuring food. I now eat until my appetite & "heart's content"! I still use My Food Diary for getting the Nutritional Info for my recipes--and to check in every so often to see how much protein, fat, vitamin A, vitamin C, iron, & calcium I'm getting from my typical diet. It always checks out as "Excellent". Happy Blog Anniversary to me! First public post was on January 18, 2008! Some things never change! http://www.happyhealthylonglife.com/happy_healthy_long_life/2008/01/crazy-busy-over.html

I joined MyFoodDiary a couple of years ago when Tarah Parker-Pope recommended it in her review of food diaries for the Wall Street Journal. When I use it, it's eye opening & IT WORKS! It shows you exactly how healthy...

Hands down, one of the best videos I've seen to explain how what we eat affects our health & our weight. Whether your pre-diabetic, already have type-2 diabetes, or you're perfectly healthy--take the 37 minutes to watch this. Best time investment of the week for me. Dr. Barnard is funny, articulate, & turns the complicated into simple!!! Just watch it until the end. And he changed my mind about salmon.

Ray Rice, the leading rusher for the Baltimore Ravens, has a diet secret: mixing in spoonfuls of an obscure Bolivian-grown seed that, he believes, replenishes his energy and helps keep his digestive system humming.

This large study of woman over age 70 found that even very small amounts of protein in their urine indicated the very beginnings of kidney dysfunction, and signaled that cognitive abilities — higher-order brain functions like memory and verbal fluency — declined two to seven times faster than normal. Why? Damage to small blood vessels--in the kidney & the brain. The cause? Vascular inflammation associated with obesity, diabetes, & hypertension. The puzzle pieces continue to fit together. Diet does matter!

Off to work on this Saturday. Packed my lunch box with a Green Smoothie (lacinato kale, Swiss chard, orange, carrots, mixed berries), Crockpot Chocolate Oatmeal with chia, walnuts, & berries, and an OMG! Cajun Kale Soup with just a little Field Roast "Andouile Sausage" & Rice. Recipe on Sunday--if I have time.

Seems like timely news! Could fish oil be on the way out--and sustainable algal oil on the way in? Hmm. Or maybe it will turn out that none of it's needed if you're on a plant-based, no-added-oil, balanced omega-6:omega-3 diet.

Watch this sometime today--without fail!! A Doctor-Professor answers the old question "What is the single best thing we can do for our health" in a completely new way.

Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital. A big thank you to Scott in MN for sharing this gem with me! I'll present more convincing evidence on Tuesday on HHLL.

Latest HHLL post. My latest new fave soup discovery. Plus some "sure bets" for dinner this week. And how about a couple movie recommendations for a winter stay-at-home "Dinner and a Movie Night"?

The Healthy Librarian's Enlightened Cajun Kale "Spicy Sausage" & Rice Soup I found this recipe hiding in a magazine at my hair salon. On Tuesday I got my hair cut & colored (don't judge!), and while I waited from Michelle...

January 23, 2011

The Natural Standard Database: Strontium Ranelate for Osteoporosis

NPR: The Story SSRI's for Depression--The Low Serotonin Theory

Planet Money on "This American Life": The Euro Crisis & What Really Happened to Greece. Economics Made Interesting & Understandable

Researchers Compare Osteoporosis Drug Effectiveness. Strontium ranelate may be a more efficient osteoporosis drug than alendronate, according to a recent study. Strontium is a metallic element that has properties similar to those of calcium. The body can easily incorporate strontium into bones and tooth enamel. Strontium ranelate is a frequently prescribed drug for post-menopausal osteoporosis that may not only prevent the breakdown of bone, but may also encourage bone growth and density. The scientists concluded that strontium ranelate may have a stronger influence on the structure of the bones than alendronate. However, they added that more evidence is needed in order to better understand these findings.

Everyone likes a simple late 1980's story of a chemical imbalance brought on by low serotonin--to explain depression--and that's why it has remained very popular. "I don't know of any story that has supplanted it," says Alan Frazer, a researcher who studies how antidepressant medications work. He is also chair of the pharmacology department at the University of Texas Health Science Center in San Antonio. Unfortunately, the real story is complicated, and in a way, not all that reassuring. Researchers don't really know what causes depression. They're making progress, but they don't know. That's the real story. It's not exactly a blockbuster.

NPR: The antidepressant Prozac selectively targets the chemical serotonin. When the drug was introduced in the 1980s, it helped solidify the idea in many minds that depression was the result of a chemical imbalance. But the real story is far more complicated.

I heard part of this on the way home from the gym on Sunday--and I'm going back for more! It turns snoozer info into an exciting who-done-it. It clarifies what's going on in Greece, Spain, & Portugal. Get the whole Euro monetary crisis explained in a way that you sure to understand! Viva Planet Money & This American Life. I love Ira Glass.

If you're like us, when the words "European debt crisis" pop up in the news you feel a little worried, and a little like taking a nap. Turns out, there's a story behind this story. One that's filled with guilt, and drama, and betrayal, and 100-year-old dreams come true. Alex Blumberg of Planet Money...

January 24, 2012

Healthy Librarian Tip: Cocoa-PB2 Chocolate Heaven

HHLL Reader's Tip: Ann Esselstyn's Orange Soup Simplified in Crockpot

New York Time Education Issue: One Hour a Day--The Lifetime Learning Prescription

HHLL Post: The Green Smoothie Controversy

The Vegan RD: Dairy/Plant-Based Comparisons--And the Winner is?

New York Times: The Calorie-Burning Benefits of Brown Fat--A Good Reason to Exercise & to Lower Your Thermostat

This morning's genius "no-work" tip from HHLL reader Amy: Just wanted you to know that I got rushed today and put Ann Esselstyn's Orange soup in my crockpot. I did none of the steps AT ALL. I merely put in precut raw butternut squash and raw, peeled, cut up sweet potatoes, chopped onion, chopped celery, chopped carrot, the chopped garlic, the lentils, 1 tsp salt, the rosemary and red pepper. Plus the 8 cups of water. When I came home from work I used my immersion blender to whir it all up and it was amazing. I cannot believe it! Pass it on! :) Recipe below.

Ann Esselstyn's Awesome Almost All-Orange Vegetable Soup Ann Essestyn's Very Easy Blueberry Muffins Click here to go to the web version of this post, if you've received this via email. Better for photos. My apologies for writing another recipe/food post....

Devote 1 single hour a day to learning something new, no matter what--something that's out of your comfort zone. Take advantage of free mini-online classes on iTunes U which includes Stanford & MIT or even YouTube. Keep track of it all in a notebook or a spreadsheet. Jeremy Gleick, you inspire me!

My latest HHLL post! The Green Smoothie Controversy. Is it good for your health? It all depends. My argument for a greens & vegetable heavy smoothie, that's light on the fruit. What's your opinion?

The Healthy Librarian's Vegetable-Heavy Smoothie - Mostly Kale (8 cups), 2 carrots, 1 orange, and 1 cup of berries Yesterday, I received this email from Gael, a long-time HHLL reader: "This does not make me happy!" To Smoothie or Not...

A must read comparison of dairy vs non-dairy equivalents. This research confirms that milk and other dairy products have nothing to offer that you can’t get elsewhere. Here are some things that happened when dairy products were replaced with nondairy foods. The amount of saturated fat and sodium both dropped. And the amounts of vitamin A, potassium, and magnesium all increased. The study didn’t analyze vitamin C, vitamin K, iron or fiber, none of which are found in dairy products and all of which would be provided by the nondairy composite. Thanks to HHLL reader, Betty, for sharing this with me!

My house is set at 58 degrees in the winter. It's freezing at work, too. And I exercise. Gotta love that calorie-burning brown fat. Who knew? I'm not complaining about a too cold house anymore. New article from the Journal of of Clinical Investigation by Dr. Carpentier explains how it works. Brown fat, Dr. Carpentier, “Is on fire.” On average, Dr. Carpentier said, the brown fat burned about 250 calories over three hours. It not only takes up glucose, if you have it, it will keep you warmer in a freezing room.

The New York Times: In separate studies, researchers have determined that in cold conditions, people’s calorie-gobbling brown fat uses ordinary fat as fuel — and that exercise may convert ordinary fat to brown fat.

January 25, 2012

Disease Proof: It's a Junk Food Jungle Out There for the Kiddos--Two Mom's Track the Sugary Snacks Offered to Their Kids for 6 Weeks

Wall Street Journal: Point-Counter Point on Prescribing Statins for Prevention--Should Healthy People Take Statins?

Dr. Michael Greger: The Number One Cancer-Fighting Vegetables

New England Journal of Medicine: Is Heart Disease or a Stroke in Your Future? An Easy Risk Calculator.

In forty-five days, three children, ages 3, 5, and 7 were offered a total of 41,734 extra calories; 1,927 grams of fat; and 6,470 grams of sugar! No joke! No wonder our kids are hooked on sugar & fat. Even if your house is junk food-free, there's always someone else ready to offer them a treat. Interesting experiment.

Drs. Roger Blumenthal & Rita Redberg do an enlightening "Point Counter-Point" in the Wall Street Journal on prescribing statins to healthy people for primary prevention.

Here's what Blumental says: Critics of statins argue that lifestyle changes are a lot cheaper than drugs. But generic statins cost about $50 a year. Can you get a year's worth of fruits and vegetables for $50? (Me: and that's a reason to prescribe drugs?? But, it gets better...when he says:)

What's more, the true alternative to statins is more costly than that. Current lifestyles in the U.S. are flawed. We're getting fatter, older and sicker. We must fundamentally restructure our food supply, so that the focus is not on meat and high-calorie, high-fat foodstuffs with little nutritional value. Our cities, our workday and our pastimes must be restructured to promote physical activity and heart-healthy behaviors.

Roger Blumenthal of Johns Hopkins says statins save lives in seemingly healthy people who have high cholesterol. Rita Redberg of UC San Francisco argues that the evidence isn't clear and that the risk of side effects is too great.

Given the release this month of the American Cancer Society’s new dietary guidelines calling for an “emphasis on plant foods,” I thought for today’s video pick (featured below) I’d feature a video that offers insight into which plant foods may be best. It covers a landmark study that pitted 34 common vegetables against 8 different lines of human cancer cells. Make sure to also check out the “prequel” video Veggies vs. Cancer. Thanks to HHLL reader Gael for sharing this one!

A study in the January 25, 2012 New England Journal of Medicine offers a simple way to predict the risk of a fatal or debilitating heart attack or stroke for a middle-aged person over the rest of his or her life."

If at age 45 you have two or more of either elevated blood pressure, cholesterol, diabetes or smoking, and you're a man, then there's a 50-50 proposition that you will have a heart attack or a stroke during your remaining lifespan," cardiologist Donald Lloyd-Jones, who headed the study at Northwestern University's Feinberg School of Medicine. Women with two risk factors have about a 30 percent chance.

Having even one risk factor dramatically increases the risk of heart disease. And 95 percent of middle-aged Americans (ages 45-55) have at least one risk factor for heart disease.

NPR: Middle-aged men with two common risk factors have a 50-50 chance of having a serious heart attack or stroke as they grow older, a new study finds. The findings suggest that taming risks early in life can make big difference later on.

This just published study (ahead of print) in the American Journal of Clinical Nutrition found that flavonoids have a number of benefits linked to less heart disease & stroke-- including fighting inflammation and acting as antioxidants — which means they also help protect body cells from damage that may lead to chronic diseases and cancer. The findings are based on more than 98,000 men and women Thanks to Bev for sharing this!

According to a new study published in the American Journal of Clinical Nutrition, people who get the most flavonoids in their diets are less likely to die of heart disease or stroke, when compared to those who ate the least flavonoids. The compounds are found in a range of plant foods, including man...

In a new study, researchers studied 559 adolescents between the ages of 14 and 18. They collected data on participants' diet and blood sugar levels. The results suggested that higher fructose consumption may be associated with several heart disease risk factors, including higher blood pressure, higher blood sugar and increased levels of C-reactive protein, a marker of inflammation.

NIH: Women who consumed a diet high in animal fat and cholesterol before pregnancy were at higher risk for gestational diabetes than women whose diets were lower in animal fat and cholesterol, according to researchers at the National Institutes of Health and Harvard University.

At the end of the study, the kettlebell exercisers reported less pain as well as improved strength in the trunk and core muscles, compared with the control group. Over all, working out with kettlebells reduced lower back pain by 57 percent and cut neck and shoulder pain by 46 percent.

New York Times: Kettle-shaped iron weights, which have been used for centuries to train Russian soldiers and athletes, appear to be a promising therapy for back, neck and shoulder pain, new research shows.

January 27, 2012

NPR: StoryCorps on Coping with the Sudden Death of a Child--Overcoming Grief

Every Friday morning I listen to StoryCorps. I am always moved beyond any expectation. Real people sharing their stories. Sometimes inspiring. Sometimes devastating. Always thought-provoking. This morning I cried.

NPR's StoryCorps: Dennis Apple and his wife, Buelah, came to StoryCorps to talk about their son Denny. Nearly 21 years ago, Denny came down with mononucleosis. Before going to bed one night, he took some medicine, and talked about where he wanted to sleep.

Haven't listened to this one yet--but the People's Pharmacy podcasts are my listening favorites for my work commute. Always top-notch experts.

Probably more for the athletes, skinnies, & exercisers among us--with a 1/2 cup of chia & 2 TBS of hemp you're getting 12.25 grams of fat per serving--but lots of it is healthy omega-3s. I've got all the ingredients in my pantry, so I'll give it a try (with Penzey's cocoa). BTW--organic shelled hemp seed is DELICIOUS!

Chia seeds are one of the oldest cultivated plants known to man. They are loaded with antioxidants, essential fatty acids (3 and 6), vitamins, minerals and fiber. Chia seeds maintain blood sugar levels as they slow our bodies conversion of carbohydrates into simple sugars. They are great for an a...

You've got questions, I've got answers!1. My husband has been concerned that we're not getting enough calcium since switching to a vegetarian (trying to be vegan) diet. He's run some numbers to compare what we're eating to see how much we are getting each day, but still feels like we ...

I usually use 1 TBS of flax meal mixed in 3 TBS of water as an egg substitute, but, I wanted more guidance before trying HHLL reader Amy's Black Bean Cake which uses 3 eggs. Would Energ-G be better? Came across this helpful looking post. Verdict: I'm going with "flax eggs".

‎"About twenty years ago, researchers found the missing link. They discovered that colorful plant foods in their natural state were also rich in thousands of compounds with important health properties for humans—phytochemicals. Only by eating an assortment of natural foods...

Hey 20 & 30 somethings--take note! A recent study published in Osteoporosis International investigated the normal exercise routines of more than 1,000 25-year-old women and found that high-impact weight-bearing activities, particularly jogging and spinning (my fave), led to stronger bones than similar low-impact exercises like walking and regular cycling. Researchers believe these differences occur because higher impact exercises involve more jumping and strength-training which place more resistance on the skeleton, better stimulating bone growth.

As obesity continues to plague Americans, exercising for weight loss seems to be at the forefront of education, news, and entertainment. But exercise has benefits far beyond just losing weight, including research supporting its potential to ward off osteoporosis. A recent study in Sweden confirms ...

February 05, 2011

December 31, 2010--Ending the Year Right--With Good Friends, Good Food, Good Music & Dancing

If you received this post via email click here to get to the web version & all the links.

Last year on my 60th birthday, perhaps naively, I sat down to figure out if there was anything I could do to increase my odds for a healthy happy rest of my life. My parents hadn't fared so well after they hit 60.

"Judging by my parents--that last quarter of life doesn't look so promising. Which is exactly why I've been paying attention to exercise and eating right since I turned 30.

That's when my dad had one of those massive debilitating strokes that left him unable to communicate, unable to read or fully understand speech, and eventually unable to walk or do anything. He was 69 at the time--just when he was getting ready to kick back a little, work a little less, travel, and just enjoy life. He spent 16 years living in this kind of post-stroke-limbo-state, spiraling downward.

My mom was 62 at the time, and my dad's stroke changed her life in an instant. One minute she was planning all the trips they'd finally have a chance to take--and enjoying their new role as grandparents--and in the next she was jockeying the world of wheelchairs and therapists.

With the stress of full-time care-giving, and years of no exercise or attention to diet, by 72 she had developed severe coronary artery blockages, hypertension, kidney stones, osteoporosis and painful spinal fractures. Then came the mini-strokes that finally added up to vascular dementia in her eighties."

It outlined the 12 things I planned to do to stay healthy--live long--and die short (hopefully)! And evidenced-based librarian that I am, most of these strategies are backed by research--and tried out by yours-truly.

So how did I do? What worked? What didn't? And most importantly, what new strategies did I learn about in 2010 that are now part of my daily routine?

I looked over all of my 2010 posts to see what new strategies I've added to my original Top 12--and I was surprised to see how much I've learned--and how much I've changed this year.

I'm including the links to my favorite "I'm now doing this daily" posts for 2010 so I won't have to bore you with the details. And I'll follow it all up with a repeat of my Start of the New Year, Start of the New Decade, and the Start of My Sixties post--with notes on what worked, what didn't, for me.

And a huge thank you to everyone who takes the time out of their busy day to read Happy Healthy Long Life. If not for all of you, I know I wouldn't take the time to carefully read & summarize research articles, pay as close attention to the details of the recipes I try out, and be so diligent with what I choose to eat. And because I really stuck with no-oil plant-based diet, I'm hooked, it's now a habit, cravings are history, and I feel great! P.S. I love hearing from all of you! It makes my efforts all worthwhile!

Biggest Changes in 2010?

1. I've lost 13 pounds since June 21, 2010 (in 7 1/2 months) by adopting Dr. Caldwell Esselstyn's "Prevent & Reverse Heart Disease" approach to eating--just by cutting out added oils in my cooking & in the groceries I buy, ditching all nuts (except very small amounts of walnuts), chocolate (not cocoa) & avocados (except for occasional small amounts). It effortlessly did the job. I also reduced my body's percentage of fat by 5%.

Back in March 2008 I had cut out all animal protein (dairy, meat, fowl, ate fish only rarely) and sugar & desserts (mostly) from my diet--and I used whole grains. But, I never lost one single pound until I cut out the oil, chocolate, nuts, & avocados, in spite of exercising regularly! To be fair, I wasn't trying or expecting to lose weight on the Esselstyn diet--I was more interested in the health benefits. I didn't expect to shed more than 4 or 5 pounds--but I'm thrilled with the results! Belly fat is gone--and the butt has shrunk! Don't be fooled that olive oil, chocolate, nuts, & avocados are health foods. There are far better choices out there--that are far less addictive--and more nutrient-dense.

2. Health Means Money Where I Work. Thanks to eating Esselstyn Style, I qualifed for hefty health insurance rebates from my hospital employer at the start of 2011. I got a 9% rebate off of my 2010 premiums, and I locked into the 2009 rates for 2011--another hefty 17% rebate. Why? Because my borderline hypertension is now history, and my lipids are now looking great. My weight is a comfortable 118 pounds for my small 5' 3" frame--and my BMI is 20.9. No medical conditions. No prescription meds. Woo Hoo! Lower insurance rates!

Why This Plan Works--A Picture & a Graph Tell the Story

Here's why I feel full and can eat whenever I'm hungry. My belly can only hold 400 calories of high-fiber, high-nutrient plant-based food at a time! It's that simple.

This chart makes it clear as day where you're going to find the best nutrient bang for your calorie dollar!

The Healthy Librarian's New "Evidence-Based Living" Strategies for 2010

The Exercise Changes I Made This Year

Kicked it up a notch with the aerobics: This year's research convinced me that at middle-age I needed to "kick it up a notch" when it comes to heart-pumping aerobics. I've added higher-intensity intervals to my spinning workout and I've noticed a reduced resting heart rate--an increased aerobic capacity and calorie burn. Read more here and here and here

Yoga to strengthen your bones & improve core strength, balance & flexibility: When I learned that yoga is one of the best things you can do to strengthen every bone in your body (not to mention the chill-out factor)--I decided to rearrange my work schedule so I could fit in 3 classes a week. I never enjoyed yoga that much, nor saw any flexibility improvements until I increased the number of times from once a week or less, to 3 times a week. Now I'm a huge yoga fan. Read more here and here

Weight-lifting/Strength-training for the brain & bones: Weight-training was last on my agenda when it came to exercise--but this year's research showed a double-header benefit for improvements in both the brain & bones deparment when you weight-train at least 2 times a week. This was too hard to ignore. I now "lift" twice a week--and my husband promises to teach me an easy-to-do-at-home kettle bell routine that can be done in just 10 minutes. Read more here and here and here

My typical weekly routine: Yoga 3 times a week, spinning 4 times a week, weights/strength training 2 times a week. One or two days off a week. I can get in this many workouts in each week because twice a week I exercise for 2 hours.

This Research Convinced Me to Make These Supplement/Diet Changes in 2010

Omega-3s Lengthen Telomeres--slowing down biological aging. Who can resist that? I'm not as regular as I should be, but I do take both a molecularly-distilled pharmaceutical quality fish oil capsule, along with a plant-based DHA supplement. Although this study only looked at the benefits from fish oil--2 other studies in 2010 showed that plant-based omega-3s (ALA)--that's the the kind found in high amounts in flax & chia--and in smaller amounts in berries & greens--work just as well as fish oil. Read more here

Vitamin D for So Many Reasons--in spite of the Institute of Medicine's October 2010 guidelines I'm sticking to the advice of Dr. Bruce Hollis and Dr. Michael Holick and taking 2000-4000 IUs of vitamin D--but, it's rarely daily--& my doc tracks my vitamin D levels. Read more about Hollis & vitamin D here. I'm also following Dr. Angelo Licata's research that found that absorption increased by 50% or more if you take your vitamin D with your heaviest meal of the day. Read more about Licata's research here

I'm eating the fruits & vegetables with the highest amounts of antioxidants. Check the ORAC Index or the Fuhrman/Whole Foods ANDI (aggregate nutrient density index) rankings for the foods with the most bang for the buck. Read more here

B-12 Everyday 1000 mcg/a day: If you're eating plant-based take a B-12 once daily--that's the only way you'll get enough. Even if you're eating meat--many medical conditions, prescription drugs, as well as just plain aging can impair the absorption of B-12. This year's research pointed out the need for adequate B-12 for brain health as we age. Read more here and here

Rethinking calcium requirements & calcium supplements. I've decreased my calcium supplement to just 1 a day for 315 mg of calcium--and follow Dr. Walter Willett's advice about the total amount I need--just 700 mg/a day compared to the DRI of 1200 mg/a day for the over 50 set. I eat a lot of greens & they provide highly absorbable calcium. New this year--2 Australian studies found an increase in cardiovascular events with calcium supplements. Read more here

Ditch Vegetable Oils & Nuts (walnuts, excluded)--the highest sources of inflammatory omega-6s. A groundbreaking meta-analysis published in the British Journal of Nutrition pulled the plug on the theory that polyunsaturated oils are good for heart. Nuts, especially peanuts are off-the-charts high in omega-6s, too! It took years for the polyunsaturated oil study to surface, so despite research to the contrary, I'm still not convinced that eating 2.5 ounces of nuts a day is a wise health move! I'm staying away--except for walnuts. Read more here and here

Brain Booster Changes Based on 2010 Research

Berries, baby! The research is nothing but good, good, good for berries & the brain. In fact, now we know a little bit more about how they do their magic on the brain. They "activate the brain's natural "housekeeper" mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline." Like mini-brain-maids these cells clear out brain junk. I have berries daily in my Green Smoothies, and either on top of my oatmeal, or mixed in plain soy yogurt. Lower cost organic mixed berries are at BJ's. Read more here and here.

Increased my aerobic exercise & cleaned up my diet--the better the cardiac index the less your brain's volume shrinks. What's good for the heart is unquestionably good for the brain, according to the latest Framingham study and a University of Pittsburgh study that demonstrated sizable increases in brain volume in the seniors who walked the most! Read more here and here

Keep learning new things daily to grow brain cells & connections. The only way to keep building brain cells & new connections is by continuously engaging in serious, challenging learning for the rest of your life. It requires effort, and it has to be something that's important and interesting to you! It requires intense focus. Dr. Michael Merzenich is the go-to-guy in this arena. I'm certainly hoping that putting together this blog is doing something for my brain! Read more here

Favorite Wisdom of 2010 - It Works for Me

Alkalol & saline solution to prevent colds. I'm talking about neti pot nasal irrigation with 1-2 TBS of Alkalol, a cup of warm water, 1/2 tsp. of salt, & a 1/4 tsp. of baking soda at the first inkling that a cold is brewing. 1/2 cup through each nostril. Honestly, this works for me. Haven't had a cold in a year--in spite of close calls. What's Alkalol? It's a solution invented in 1896 by a Massachusets pharmacist, that's made with methol, eucalyptus, thymol, camphor, and oils of wintergreen, spearmint, pine, and cinnamon. Its "an alkaline saline solution specifically formulated to clean and moisturize the nasal passages, dissolve mucus, kill germs and bacteria, and provide natural relief from the symptoms of sinusitis and allergies." Better than the now FDA-banned Zicam. It's sold at my hospital pharmacy, CVS, Drug Mart & Walgreens, but you'll probably have to ask the pharmacist for this low-marketing-budget product. Read more here

Make time for fun! Away from computers & technology. Hey, I got this message directly from my mom, who passed away in 2003! This is one of my favorite (& weirdest) posts! Read more here And here

Sister power. They can be the flesh-and-blood kind--or the best-friend kind. It doesn't matter. We all need someone with whom we can share our most insignificant day-to-day things with--and who can give us a reality check. I count my blessings in this department! I've got two--Beth & Lisa. Read more here

We get our greatest happiness from the experiences we share with our friends & family--not from expensive consumer goods. "We know that the best predictor of human happiness is human relationships and the amount of time that people spend with family and friends." Spend your time & money wisely. Dr. Dan Gilbert swears by this research-backed advice. Click here for Gilbert and here and here and here for my year.

"When in doubt, do the positive."This was Jeanne Marie Laskas' mother's favorite saying and a rule I try to live by. It's a handy one when you're faced with life's big dilemmas. "Remember? The positive is the active thing. Can't decide whether you're qualified for that new job? Just apply. Can't decide whether to go on that first blind date after a divorce or sit home in your pajamas? Go on the date." Click here for more

Life on the Esselstyn Style Diet

In May, when I found out my cholesterol wasn't as outstanding as I had expected, in spite of a mostly plant-based diet, I asked Dr. Caldwell Esselstyn for advice. He invited me to be a guest at the day-long session he runs once a month at the Cleveland Clinic, along with this wife Ann.

He challenged me to try eating and cooking with no-added-oils for 4 weeks & see how it works out for me. I attended the class on June 18th, and started eating Esselstyn-style on June 21st. I haven't looked back & now it's just, "how I eat". I feel wonderful, I've lost weight, I've got lots of energy, I feel mentally sharp, and my digestive system is AMAZING! Any nagging hip or joint pain I'd had in the past is long gone--not sure if I can credit the elimination of the inflammtory omega-6s with this surprising occurence or not.

You can read all about the day long session, and my Esselstyn-style cooking adventures in these posts:

Spiced Pumpkin Fruited Steel-Cut Oats is my new breakfast fave--brimming with alpha & beta carotenes Read more here Top it with a tablespoon of chia seed & you won't be thinking about lunch for hours!

Sami's Pizza Crusts--whole grain millet & flax, no-oil & delicious. Order from Sami's Bakery in Florida & receive them in 2 days--it's really not a big deal. Can't live without these. Just received an order for 16 to divide among 3 of us. With delivery it comes to $5.00 per crust--not cheap--but it's fast--whole grain--and feeds my need for pizza. Read more here

Appetite for Reduction, by Isa Chandra Moskowitz--my current go-to favorite cookbook. I could use it everyday. She's finally cut the fat, calories, eliminated the vegan junk stuff & included nutritional info. I highly recommend it! Read more here

January 2, 2010

It's the Start of the New Year, the Start of the New Decade, and the Start of My Sixties. Some Simple Strategies for Staying Healthy and Happy. At Least I Can Hope!

Author Dan Buettner has scoured the Earth — not for the fabled Fountain of Youth — but for the key to a happy old age. He spent five years visiting areas of the world where people tend to live longer, healthier lives, areas he calls "Blue Zones."

Buettner says he has identified four things people can do that can potentially increase life expectancy:

Create an environment that encourages physical activity

Set up your kitchen in such a way that you're not overeating

Cultivate a sense of purpose

Surround yourself with the right people.

"These are long-term fixes that have been shown over and over to add not only more years of life, but better years of life."

If you're reading this through via email, click here to get to the more readable web-version.

It's the start of the New Year.

It's the start of a new decade.

It's the day I turn sixty.

Look, I'm not a big-birthday-celebration-kind-of-person. They come and go and I don't even think about the years. But turning 60 is different. It's the last quarter of life, with no guarantees on what that quarter is going to look like.

Judging by my parents--that last quarter of life doesn't look so promising. Which is exactly why I've been paying attention to exercise and eating right since I turned 30.

That's when my dad had one of those massive debilitating strokes that left him unable to communicate, unable to read or fully understand speech, and eventually unable to walk or do anything. He was 69 at the time--just when he was getting ready to kick back a little, work a little less, travel, and just enjoy life. He spent 16 years living in this kind of post-stroke-limbo-state, spiraling downward.

My mom was 62 at the time, and my dad's stroke changed her life in an instant. One minute she was planning all the trips they'd finally have a chance to take--and enjoying their new role as grandparents--and in the next she was jockeying the world of wheelchairs and therapists.

With the stress of full-time care-giving, and years of no exercise or attention to diet, by 72 she had developed severe coronary artery blockages, hypertension, kidney stones, and painful spinal fractures. Then came the mini-strokes that finally added up to vascular dementia in her eighties.

And unfortunately, this scenario is all too common. "[M]ost elderly Americans – more than two-thirds of current 65-year-olds, according to a detailed 2005 projection by a team of health policy analysts — at some point will need assistance to cope with daily living, either paid help or unpaid, at home or in a facility."

So, sixty seems kind of scary to me.

Which is exactly why I'm ready for a more "Conscious Aging" plan. We already have all the evidence we need to stay healthy. It's not about adding more years to our lives. It's all about adding more life to our years!

Just a sampling of the evidence.

The 52 country INTERHEART study was very clear. There are 9 easy-to-modify risk factors that are associated with 90% of heart disease. This was a huge study--30,000 people from every inhabited country--and the results were the same for all races, all sexes, all countries. All 9 of these risk factors are within our control--and would eliminate 90% of heart disease, regardless of one's genetics. 1. Keep lipids (cholesterol & triglycerides) down; 2. Stop smoking; 3. Prevent or control hypertension; 4. Prevent or control diabetes; 5. Reduce belly fat; 6. Find ways to control psychological and social stressors; 7. Increase fruit and vegetable consumption; 8. Moderate alcohol consumption is protective; 9. Get regular physical exercise Lancet 364:937-952, Sept. 11, 2004.

The Nurses' Health Study and Health Professionals Follow-up Study. "The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose dietary habits were followed for 14 years. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease...[F]or every extra serving of fruits and vegetables that participants added to their diets, their risk of heart disease dropped by 4%." Harvard School of Public Health

The China Study. This is Dr. T. Colin Campbell's mammoth 2006 study on the effects of a plant-based diet on health--citing over 750 studies. The conclusion: People who ate the most-animal-based foods got the most chronic disease. People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. According to Campbell, "Good nutrition supported by exercise, clean water, and sunshine is greater than the sum of its parts. It's a biological symphony. My introduction to Dr. T. Colin Campbell

The Longevity Personality. From the Journal of the American Geriatrics Society, April 2009 comes this conclusion: Those who live the longest are more outgoing, more active, more easy-going, more empathetic, and more agreeable than those who live a normal life span. The Blue Zones calls it, "likeability".

Here's My Strategy for Staying Out-of-Trouble After Sixty

Some of these are long-time habits, and they're easy for me to follow. Some of these I don't do as regularly as I should. Some of these are new goals. But this much I do know: If I don't have a plan, if I don't do these consciously, and if I don't carve out time to make them happen--they won't.

1. Stick with 7-9 servings of fruits and vegetables a day. The Green Smoothies make it easy. I get 6 servings in a 27 ounce Klean Kanteen that I divide over breakfast and an afternoon snack. I calculated the nutritional info on my daily 27 ounce serving that includes, 2 1/2 cups kale, 8 mini-carrots, 1/2 cup pomegranate juice, 1/2 apple, 1/2 orange, 1/2 kiwi, and 3/4 cup frozen black raspberries. Check out the nutrient content for 27 ounces:

Then throw in some veggie-based soup, a salad, a veggie-based dinner entree, some fruit for dessert, and I'm good to go.

This eating plan is the same as the DASH Diet (Dietary Approaches to Stop Hypertension)--guaranteed to stop hypertension. The Cache County (Utah) Study on Memory shows it also prevents cognitive decline. Dr. Amy Lanou and Michael Castleman, authors of Building Bone Vitality claim it will build and strengthen bones--because the 17 nutrients necessary to build strong bones are all found in a diet high in fruits and vegetables. I'm still sold on eating 7-9+ fruits or veggies a day. Still drinking that old-stand-by Green Smoothie--but I keep experimenting--using less fruits, more vegetables.

2. A balanced exercise plan. It's not just about cardio--there are 4 areas that need attention: Cardio (spinning-my fave), Weight-training, Flexibility & Balance (yoga-my fave), and Core Strength. No, you can't just walk and think you're in good shape. I'm super regular with my cardio, and not as regular with the weight training and yoga. Click here to see what my workout looks like. As for core strength--that's pretty much non-existent. And when it comes to weight-training, according to Randy Raugh, the Canyon Ranch physical therapist, and author of the excellent Prime for Life--Functional Fitness for Ageless Living--to get the maximum benefits you need to do it for 3 non-consecutive days a week--2 at the minimum. Unfortunately, I often weight train only 1 day a week. If you want to build strong bones and prevent osteoporosis, and maintain your muscle strength as you age--weight-bearing exercise for the lower body, and weight-training for the upper body is a must-do! Yoga, helps with balance, preventing future falls, and building strength. As for core strength, I'm upping my game with Dr. Stuart McGill's routine, and my birthday-present to myself is the physical therapist-designed Pelvicore exercise ball. Upped my exercise efforts this year--it now includes 3 days of yoga (smart move) & 2 days of strength-training (that made a difference). Yoga also develops core strength with the plank pose & others. Haven't done much with my Pelvicore exercise ball--but I should.

3. A plant-based diet with minimal added fat. I'm nearing the 2 year mark on eating plant-based, so this is the easy part. I've got this down pat. I still use a little olive oil for cooking and in salads, and very occasionally eat some seafood or dairy when eating with friends. I'm convinced. If you want to lower your cholesterol, reduce your risk for type-2 diabetes, lower your blood pressure, reduce your risk of heart disease & stroke, and reduce your belly fat--this is the way to go. Dr. David J. Jenkins of St. Michael's Hospital in Toronto is one of the pre-eminent researchers on the benefits of a plant-based, low-glycemic diet (like beans, nuts, oats,& quinoa) for improving diabetes control, lowering cholesterol, and preventing cardiovascular disease. Click here for Jenkins research. And that's not all--keeping your blood sugar stable with low glycemic plant-based foods and exercise will preserve your brain. Click here. And as for too much fat--not only is it bad for your belly--it's bad for your brain--so just ditch it Click here.I Finally ditched the fat starting 6/21/10. Don't miss it a bit. The benefits are too numerous to mention!

4. No time urgency. This is what keeps the Okinawans calm, relaxed, and living longer. I'm really working on this one--which goes hand-in-hand with flexibility. Things don't always go as planned--you either go-with-the-flow or get stressed and anxious. My favorite 2 words, "Oh well." Life goes better when you stay in the moment, chill, and don't worry about getting there fast. When our Christmas Day trip to New York City was aborted because of an ice storm, we checked into a hotel at noon, and enjoyed a dinner of cranberry nut mix, Larabars, Cliff Bars, and clementines. All the restaurants were closed in this Pennsylvanian town. Oh well. We had a good time, and made it to New York safe and sound the next day. I've used this "slow down", "oh well", "why get yourself in a tizzy" self-talk approach throughout the year. It helps--I could be better--but I'm better than I was!

5. More Dancing, Singing, Laughing, Playing, Schmoozing, and Mahjing. What's the point of staying healthy without having fun? That's the reason we work at staying healthy. Cool fact: There's a little organ deep in the ear, called the sacculus--and it gives us a great sense of pleasure and well-being when it's stimulated. But, it can only be stimulated through singing! So, bring on the Singstar Karaoke! Click here.I say "Yes!" to fun things to do, trips, visits, outings, meeting new people, and dinners whenever I possibly can--without making myself crazy by overbooking or overcommitting. I'm almost always glad for it! Haven't signed up for dancing lessions yet--but it's on my to-do list--and definitely need more Maj-time!!! OK, gal pals, when's the next game? Frannie we miss you!

6. The Supplements. I'm really bad at regularly taking supplements. I'm good at counting them out, taking them to work, and bringing them back home with me. Truth is, there are some supplements worth taking because there's no easy way to get enough of them through diet alone. Here are my favorites: Omega-3s (I use Omega-Brite), DHA, (an omega-3 for brain health), Magnesium, Citracal, Vitamin D (I'm up to 3000 IUs), Curcumin (also known as turmeric, the yellow color in curry), and Juvenon (the combo of acetyl l-carnitine & alpha lipoic acid) developed by Dr. Bruce Ames. Click here to read more about what I take, and what some prominent physicians take. I'm not an everyday person with supplements, and try hard to get them from real food, but I still take Omega-Brite Omega-3s, a plant-based DHA, magnesium in am & pm, 1/2 the Citracal I used to take, curcumin occasionally, Juvenon occasionally, vitamin D (2000-4000 IUs), and a daily vitamin B-12 (1000 mcg), and I've added 1/2 a multivitamin twice a day based on Dr. Roizen's recommendation.

7. Eliminate the time-wasters from my day. Except for watching "The Middle" or "Glee", TV watching always leaves me bored and unsatisfied. So, why bother wasting the precious time? The same goes for my mindless internet cruising, checking in more than necessary with email, the NYT, and other favorite sites. Enough already! Except for writing this blog, doing research, or writing/reading emails I'm no longer cruising the internet. I just don't have that much extra time in the day--with a long commute & everything else. TV doesn't interest me much--unless it's at the end of the day & I'm too tired of reading.

8. Maximize my peak energy times of the day. Over a year ago I blogged about getting in sync with our natural energy ebb and flow throughout the day. It works--and I intend to start planning my day around them, when possible. For instance, 9-11 is the peak time for brain work-creativity-and analytical work. On days when I don't work I would usually use this time for exercise & errands. Poor use of brain time. Better to exercise between 3-6. To read more, click here: Maximize Your Energy-Match Your Tasks to Your daily Energy Levels.This really works & I try hard to follow it. I've changed my work schedule around so I can fit in exercise on workdays--and on days off, I do brain work before anything else--when I can.

9. Give a gift a day for 29 days a month. When 36 year old Cami Walker of LA learned she had multiple sclerosis, her spirits flagged. She was tired, in pain, and had the prospect of a debilitating disease ahead of her. When a holistic health educator gave her the prescription of giving 29 gifts a day for a month she thought it sounded it crazy. Nothing big (and that's the point)--something like making a supportive phone call or saving a piece of yummy cake for her husband. Of course the prescription didn't cure her, but it had a startling effect of helping her cope with her illness and gave her a more positive outlook on life. I love this idea. It's a planned regular way to just think about kindness. No big acts, just something little-done everyday. To read more, click here.Sorry, to say, this hasn't become a regular habit--but I do look for opportunities to do that "little something more" or favors throughout the day. I know it makes me feel much better--need to make a more conscious effort with this one.

10. Cultivate my garden of friends and family. Regular phone calls, visits, dinners, outings, and celebrations. At 60 there's no time to delay any of these. It's the glue that keeps us together and makes life worth living. I really try hard to keep this one at the top of my list! Can't help but think of the extra time I'd have to accomplish this if I ditched writing this blog, though, but read #11!

11. Once You're Through Learning--You're Through. This is the philosophy of John Wooden, the 97-year-old retired (he died in June 2010 at 98) UCLA basketball coach. No doubt about it, learning and sharing what I learn is my purpose in life. I'm lucky to have a job that gives me access to learning about health and medicine, and a hobby that gives me a chance to share what I learn. Not a day goes by that I don't work on this one--but it doesn't feel like work to me! Well, at least most of the time it doesn't feel like work.

12. Start Eating Less. OK, I'm ready to shed a few pounds, and I know from past experience that writing down exactly what I eat, and how much I've exercised, really works. I use something called MyFoodDiary.com and it's set up with all my favorite recipes. Unfortunately, I haven't used it in quite some time. The new year is a great time to start! To read more about this tool, click here.Well, this strategy sure played out big-time in 2010! I'm eating far fewer caleries, shed 13 pounds, but I eat whenever I want. You all know this story--I won't repeat it! And yes, I do use MyFoodDiary for my recipes & to keep a check on how balanced my diet is--but not daily or weekly.

Time to end this list. I've more than maximized my 9-11 brain time and written this post. It's now time to make my smoothie, do some core exercises, take those supplements, answer birthday phone calls, enjoy a birthday lunch, followed by an evening out with friends who all share the same wedding anniversary--if we can just make it through our foot of snow!

I'd love to hear from anyone who is 60 or over with advice, tips, and wisdom about maximizing life in the sixties, seventies, and more.

October 01, 2010

If you received this via email, click here for the web version that has all the photos & links.

The only food I really still miss on my Esselstyn-style diet is Larabars--those yummy fruit & nut bars that are so darn convenient when you need a portable quick hunger-quenching snack.

Explanation: Nuts are not Esselstyn-friendly foods, except for walnuts, and only for those without heart disease.

My fave was Cashew Cookie, made with just cashews & dates--but when you look at the omega-6 content for cashews....it's sky high. And since most Larabars weigh in at 190-240 calories, and have 10-14 grams of fat per bar, I'm postivie that cutting out my daily Larabar helped contribute to my new-found weight-loss--which by the way--I am loving.

But still...on days when I exercise a lot, or have to miss or delay a meal, it sure would be nice to have a convenient Larabar.

Even Dr. Esselstyn gives the go-ahead for eating walnuts if you don't have heart disease--in moderation of course. Too bad, none of the Larabars are made with just walnuts. The closest they come is a mix of almonds (the first nut ingredient) & walnuts in the Apple Pie Larabar. So, that's why I've resorted to making my own.

Here's how the nuts used in Larabars stack up by saturated fat, and omega-6:omega-3 ratios

I found this recipe in the January 2010 issue of Vegetarian Times, and it was developed by Mary Margaret Chappell. Chappell's bar uses blanched almonds, so I just subbed walnuts instead.

These bars have it all!

Heart healthy unsweetened unprocessed no-fat cocoa. Cocoa powder has all the benefits of chocolate without the fat & calories. It lowers inflammation, increases HDLs, and has the potential to slow or prevent atherosclerosis. This comes from straight from a 2009 Spanish study published in the American Journal of Clinical Nutrition. Cocoa has more flavonoids than tea or red wine and it improves lipid profiles and insulin sensitivity, lowers blood pressure (click here), reduces platelet activity, and keeps the lining of blood vessels flexible and healthy. Click here to read more about the benefits of cocoa. This recipe provides about 1/2 tablespoon of pure cooca in every bar--all that's needed to accrue the health benefits.

Chia seeds, the omega-3 antioxidant powerhouse that is high in fiber, keeps your blood sugar steady, and decreases inflammation. Click here and here to read more. This recipe provides a heaping 1/2 tablespoon of chia per serving, which is about 1,370 mg. of omega-3s.

Walnuts have the highest amount of omega-3s of all the nuts. But it gets even better. A recent study out of Yale published in Diabetes Care, February 2010 found that type-2 diabetics who ate walnuts for 8 weeks significantly improved their endothelial function (measured by the brachial artery test)--which is the flexibility of arteries--and an important measure of arterial health. Too bad the study chose to use such a large amount of walnuts--2 ounces and 366 calories worth--equivalent to about 1/2 cup of walnuts! Click here for the study. This recipe provides a little less than 1/2 an ounce of walnuts per serving.

Dates have one of the highest ORAC antioxidant rankings of any of the dried fruits--at 3895 for 1/4 cup. This recipe provides about 2.5 tablespoons of dates per serving.

Honestly, these bars are one of the best tasting bars I've eaten--and I can't wait for you try them yourselves. The nuts, the chocolate, and crunch of the chia, combine to make something that's a cross between a chewy brownie & a Nestle's Crunch bar.

Warning: Allow yourself only one--and make sure it's on a day that you've really put in a hard work-out! It would be very easy to eat 3 of these at one time.

1. Place dates in bowl of food processor; puree until thick paste forms. If the dates are on the dry side, you may need to add small amounts of warm water to moisten them up--and make it easier to mix in the other ingredients. But, be careful to do this slowly, and not overdo it.

2. Add cocoa powder, chia seeds, and vanilla, if using. Pulse until all ingredients are combined.

3. Add walnuts; pulse until nuts are finely chopped and well distributed through date mixture.

4. Spread large sheet of wax paper on work surface, and dust with oat flour, if using

She figured it could make peanut butter just as well as PB2 does, which costs $3.99 + shipping, for just 6.5 ounces--almost 4 times as much as TJ's peanut flour. Plus, Trader Joe's product has no salt or sugar added to it--good for health--not so good for taste.

Coincidently, right after Yaz' email I checked out Emily Malone's Front Burner blog--and lo and behold, she had just posted a taste test comparison matching PB2 with the "peanut butter" made with Trader's Joe's Peanut Flour. Check it out here.

I picked up a bag of the peanut flour last night on my way home from work, and my husband, the peanut butter maven--who swears by PB2--and yes, he had just ordered & received a dozen jars of it last week--offered to be my taste-tester later today! I'll let you know if it's up to the PB maven's standards.

August 21, 2010

"..if you understand that food energy causes transient inflammatory insults and omega-6s amplify that into chronic injury and omega-3s moderate it, then you can tell people that the take home message is:

Eat more omega-3s

Eat less omega-6s

Eat fewer calories per meal and stop smoking. That's it.

"Curiosity is the beginning of learning and understanding. Keep on keepin' on."

-William Lands, PhD., a pioneer in the study of lipids, omega-3 fatty acids, and the effects of diet on disease, University of Michigan & NIH-

Click here if you received this post via email to get all the links and a video.

The more I think about it, diets are a little like religion. Everyone thinks that theirs is the perfect one. But there are many paths to the same destination.

The Dalai Lama says, "The ultimate authority must always rest with the individual's own reason and critical analysis."

And who am I to argue with the Dalai Lama. I'm using my own (perhaps limited) reasoning and critical analysis skills (?) to traverse this diet jungle.

For 2 1/2 years I've been tweaking my diet. I'm now ready for a little more fine-tuning & experimentation. Anyone want to venture a guess where this is going?

Dr. Colin Campbell's China Study motivated me to "mostly" ditch meat, chicken, fish, and dairy for 2 1/2 years. Without even knowing it at the time--I was completely eliminating all long-chain omega-6s--the most inflammatory of the fatty acids. Guess what? These only come from animal products. Who knew?

Dr. Caldwell Esselstyn's Prevent and Reverse Heart Disease "challenge" got me to ditch all oils, nuts, and avocados, and to substantially increase my intake of greens, beans, vegetables, and fruit over the past 9 weeks. Without knowing it at the time--I was drastically cutting out the biggest suppliers of the short chain omega-6s--the vegetable oils (yes, olive oil, too), Earth Balance margarine, the nuts, the fake soy products, most tofus & other soy delights, and even my beloved avocados. Who knew?

Evelyn Tribole, Susan Allport, Dr. Artemis Simopoulos, and Dr. William Lands have taught me the importance of substantially lowering the omega-6s in my diet, and increasing the omega-3s. Down with fats & nuts. Up with greens, beans, berries, flax, chia---and maybe some reconsideration of wild cold-water fish--and a teaspoon or spritz or 2 of canola oil every now & then? Turns out, wild salmon (canned included) and canola do not impair vascular function or nitric oxide production--and salmon actually improves it.

Dr. Robert Vogel and Dr. Lawrence Rudel--two physician researchers well-respected by Dr. Caldwell Esselstyn--led me to reconsider adding wild salmon back into my diet. Their recent research points to the superiority of the kind of omega-3s (EPA & DHA) found in cold-water fish over the less-dependable plant-based omega-3s found in flax, chia, & greens. OK, sure, I agree--algal omega-3 sources are just as good--but they are harder to find & they lack EPA.

From Vogel: "In general, endothelium dependent vasodilation is reduced to the greatest extent by saturated fatty acids, especially of the long-chain variety (omega-6s found in animal products). The oxidation of cooking oil, which occurs during its reuse, also increases its adverse effect. At the other end of the saturation spectrum, highly unsaturated omega-3 fatty acids, such as DHA & EPA (six double bonds), found in fish oil, do not impair endothelial function when ingested in a single meal and improve endothelial function when given chronically. Concordant with these observations is the finding that fatty acids inhibit inflammatory markers proportional to how many double bonds they contain. Vogel, RA. Eur Heart J 27:13-14, 2006, "Eating: vascular biology & atherosclerosis. A lot to chew on."

From Vogel's classic article:"The postprandial effects of components of the Mediterranean diet on endothelial function." J Am Coll Cardiol 36(5):1455-60, Nov. 1, 2000. Conclusions: "In terms of their effects on postprandial (after a meal) endothelial function, the beneficial components of the Mediterranean and Lyon Diet Heart Study diets appear to be the antioxidant-rich foods—vegetables, fruits, and their derivatives such as (balsamic) vinegar, and omega-3-rich fish and canola oils—not olive oil.Canola oil may share some of the unique vasoprotective properties of other omega-3-rich oils, such as fish oil. Dietary fruits, vegetables, and their products appear to provide some protection against the direct impairment in endothelial function produced by high-fat foods, including olive oil." Note: Vogel used canned salmon in his tests.

This article certainly got my attention. All the mice were able to convert ALA flax oil into EPA just perfectly, something humans can't always do reliably. But, the big surprise was that the EPA they were able to convert from flax oil, even at high-doses, didn't protect the mice from atherosclerosis--while the fish-oil did. And a couple months ago, Dr. Christopher Gardner of Stanford also found out that even in high-doses, flax oil didn't lower triglycerides (in human subjects) anywhere near as well as fish-oil did!

This gives me one more good reason to reconsider adding wild salmon, and/or fish oil back into my diet.

Although omega-3 expert Dr. William Lands is certain that when one lowers their omega-6s substantially--by cutting out the worst offenders, like vegetable oils, nuts, fried foods, junk snack food, and grain-fed animal products--that the plant-based omega-3s will adequately convert to the inflammation-suppressing-disease-preventing EPA & DHA--but, I'm ready to give that delicious super-EPA/DHA wild salmon a try. I like the insurance. And I like wild salmon.

Turns out, coho salmon and canned salmon are very lean, low in saturated fat, high in EPA & DHA , and have almost non-existent levels of toxins. Unlike fish oil capsules, they're whole foods, so they also contain substantial amounts of D3, and a new-to-me-superstar anti-oxidant called astaxanthin. This beta-carotene is what gives wild salmon it's red-orange pigment. Farm-raised salmon has red dye.

According to Brenda Davis, RD, the blood & tissue levels of EPA & DHA in vegetarians are about half of those of non-vegetarians. Sometimes flax, bean, berries & greens might not be enough. The only way to really know if your body has converted plant-based ALA into the workhorse omega-3s known as EPA/DHA is by having a HUFA finger prick test--and these are presently not widely available--or inexpensive.

Here's what Davis has to say about vegetarian's and omega 3s:"When fish is eliminated from the diet, few direct sources of highly unsaturated omega-3 fatty acids remain. Therefore, vegetarians predominately rely on the conversion of the essential fatty acid alpha-linolenic acid (ALA) from plants to supply EPA & DHA.

Unfortunately, this process is commonly inefficient, as enzymes necessary for this conversion are easily disrupted. High intakes of omega-6 fatty acids can have a profound effect on omega-3 fatty acid conversion, reducing it by as much as 40-50% (or more). Conversion enzymes may not function as well in people with diabetes, metabolic syndrome, hypertension, or certain metabolic disorders."

The best advice is to minimize the omega-6's, and maximize the omega-3's, if you want the most efficient conversion of plant-sourced omega-3s into EPA/DHA. Recommendations for healthy vegetarians are to keep their ratios at 2:1 to 4:1, for optimal conversion of flax (and other ALA sources) into EPA & DHA. Recent research, however, now recommends keeping that ratio to 1:1, but that's very difficult to do.

Susan Allport: About two years ago I was "introduced" to Susan Allport, the science writer who wrote the eye-opening, Queen of Fats. After reading one of my blog posts, she emailed me a diet-changing video, called, The Rat Race. It would convince anyone to pump up their intake of omega-3, particularly the DHAs!

It shows Dr. Norman Salem's rats in a maze experiment--a rat fed a diet rich in omega-3s is pitted against a rat fed a diet deficient in omega 3's. If you've been reading this blog regularly, Susan Allport might sound familiar--I recently wrote about her month-long diet experiment eating foods high in omega-6s. The subtle changes she experienced convinced her that even one month on a high omega-6 diet was bad for her health: weight gain, belly fat, and fatigue. I know I've posted this video before--but it's a favorite of mine.

Dr. William Lands: Both Susan & Evelyn had sought out Dr. William Lands when they wrote their books. If you want to know all about how important omega-3s are to growth, development, and disease prevention--Lands is the man you seek out.

On July 8th of this year I was pleasantly surprised to receive an email from Dr. Lands. Turns out, he cc'd me, when he wrote a response to one of my blog readers--who had written him with questions after watching Bill's NIH lecture after I recommended it on my blog. (if you can follow that connection) Here's a link to Lands' lecture.

And for the past 6 weeks I've had a back and forth mini-dialogue with Dr. Lands all about balancing omega-3s & 6s on a vegan no-oil diet. I wanted to know what he thought about a vegan diet that nixed oils, nuts, & avocados. Would he consider this to be an excellent model for curbing omega-6s and disease-prevention? Would it provide sufficient omega-3s? Needless to say, I was honored that he took the time to answer my questions, and I was enlightened by what I learned. And no, he didn't give me a straight-forward answer to either of those questions. He said you just have to "run the numbers" on his KIM2 software or by using a too-complicated-for-me mathematical formula--or measure your HUFAs (highly unsaturated fatty acids) via a finger prick test.

"The tissue is the issue." It's all about how much omega-3 & omega-6 is saturated in your tissues. The closer the ratio of omega-3s to omega-6s gets to 1:1 the lower the risk you have for a whole host of inflammatory diseases: heart disease, stroke, autoimmune diseases, arthritis, psychiatric diseases, depression, asthma, eczema, and the list goes on. Most Americans are at a 17:1 ratio. But even when you start to get to a ratio of 4:1 you would see impressive improvements in disease prevention.

Omega-6s are rampant in our Western diet, and they compete for the same enzymes in our cells as do the omega-3s. Since most of us eat far too few omega-3s, guess which omegas end up saturating our tissues? The inflammatory omega-6s. No use popping omega-3 pills if you aren't also lowering your omega-6 intake.

Lower the intake of omega-6s & the body can properly convert plant-based omega-3s, into the powerful inflammation-suppressing-disease-preventing EPA & DHA. According to Dr. Lands, "As you add more and more omega-6, the omega-3 is not very effective. So do not be surprised, dear children, that there are a lot of articles in the literature saying that the short chain omega-3 (those are the plant version omega-3s found in greens, flax, chia, fruits, & most beans) are not very effective, because (these studies) are all done in the presence of a substantial excess of omega-6 (on people whose tissues are loaded with omega-6s). The paradox is that, conversion is not effective when it's in the presence of omega-6, but by itself it's quite effective.

"This puts together everything I've told you. Let's lower the omega-6s. You're eating like 17,000 milligrams a day. What would happen if you just made it 4,000? Now you're at a level where you have the protection that you want. You can prevent disease. It's as simple as that."

He just turned 80 years old. He's incredibly active, writing, researching, & lecturing. One of the lipid researchers at my hospital tells me that he is the picture of health, fit, slim, an dedicated exerciser, and a role model. I asked him if he knew what Bill ate. He told me Lands eats a whole lot of fish!

Lands covers all the bases, when it comes to diet. Sure it's important to kick up the omega-3s, and lower the omega-6s substantially, but that's not enough for Dr. Lands. We also wants us to eat less calories at every meal--to decrease the damage of oxidative stress. And exercise is a crucial component to the whole package.

An easy way to check the omega-6 & omega-3 content of most foods is through Nutrition Data. Look in the top right-hand corner search box. Unfortunately, there isn't data on all foods, and the only way to know their omega content is through laboratory testing.

Surprising sources of omega-6s. Even "healthy plant-based fare" may be high in omega-6s. And fat-free doesn't me omega-6-free. Who knew?

Peanut butter, nuts, & seeds. Walnuts are the lowest of the lot.

Garbanzo beans aka chick peas have the highest amount of omega-6s of the beans. 1 cup=1178 mg of omega-6s, 45 mg of omega-3s.

Fava beans (an ingredient in falafel--it's moderate in n-6, but very low in n-3)

But Don't Avoid Healthy Foods Just Because They Have Omega-6s. They're Still Important Foods--and we also need Omega-6s.

We need the omega-6s, too. Just not as much as we're currently eating. Be aware of the omega-6 content of the food you are eating, and balance them with a higher intake of omega-3s. Cutting out oils, nuts, processed junk & fast food makes a huge dent in omega-6 intake.

What Else Can I Do to Kick Up My Omega-3 status?

Eat lots & lots of fruits & vegetables (greens & beans rock!)

Reduce saturated fat

Eliminate trans-fatty acids

Eliminate hydrogenated or partially hydrogenated oils

Maintain a healthy weight by getting enough exercise, and not taking in more calories than you need

Try to eat a source of omega-3s at every meal--this could be greens or beans.

If you absolutely must use an oil, stick to canola for cooking, and if you use flax oil, make sure that it's fresh & refrigerated--and use it "raw", not for cooking.

Be aware that grain-fed animal products (meat, poultry, eggs, & dairy) are also high in omega-6s & this is the most damaging & inflammatory kind, arachidonic acid.

What's a good way to compare the omega-3 & omega-6 content of everyday foods?

Be sure to take a look at Dr. Bill Lands' recent handout that was distributed at the Morgan County, WV County Fair in August 2010. It has excellent comparative charts of the omegas for all the food groups, sample menus from real people, demonstrating the best to the worst, in terms of reducing the risk for inflammation, depression & heart attacks. It's also filled with sage advice on reducing the future risks of disease & provides an excellent overview of how our diet affects our health. A critique of all the popular diet books is also included. There's a lot of info packed into this excellent handout!

Check out the omega-3 & omega-6 content of individual foods through the Nutrition Data website, I find it easier to understand that the USDA nutritional data database.

Omega Definitions

1. Short-chain omega-3 is the plant-based ALA (alpha linolenic acid) that needs to be converted in the body to make long-chain omega3 EPA and DHA--the inflammation-suppressing powerhouses. This conversion is not always so reliable--and no one can guarantee how well it's working for you.

2. Short-chain omega-6 can come from plants or animals. It is easily converted into the most inflammatory-disease-producing fatty acid, arachidonic acid. Not fair--plant-based omega-3 converts unreliably & short-chain omega-6 conversion in dependable! The long-chain omega-6s come only from animal products, and they are a direct source of the inflammatory-disease-producing arachidonic acid.

3. Omega-3s & Omega-6s "compete for enzymes and positions in cell membranes. A high omega-6 to omega-3 ratio has been linked to many human diseases. ... omega-6s are preferred in food processing: because omega-3s are easily oxidized, manufacturers remove them when possible to reduce rancidity and increase shelf life ...." Susan Allport, The Queen of Fats.

I've tried hard to make sure that this information is correct--but, hey, I'm just a librarian, not a lipid researcher or a dietitian. I'm certain I'll hear if I've misrepresented anything here--and I'll gladly make corrections on anything when it's fact-based & referenced to reliable sources. I felt like I was writing a term paper as I put together this one. Now for some lunch, & "La dolcezza di non fare niente!" The Sweetness of Doing Nothing.

The Restaurant Scene. I'm not-yet-so-comfortable about asking for special orders, or asking waiters or chefs a lot of questions, but I sucked it up this week, and did what I needed to do. This was a huge hurdle. To me, a happy healthy long life is so wrapped up with breaking bread and sharing meals with family & fiends--I don't want to miss out on it. So...if I want to continue to join my friends & family at restaurants occasionally, I've got to ask the restaurant staff the right questions. I can't always say, "Hey, why don't you just come to my house. I'll cook."

Hippie Healthy Stir-Fries & Noodle or Rice Bowls. Monday night, I was meeting a friend for dinner, and we tried out a local store-front healthy fast food joint near the university. What could be better? Homemade brown rice, fresh steamed veggies, a choice of 3 no-oil spicy sauces, topped with tofu. Nothing fancy, but we sat outside and enjoyed the summer evening, and some hearty rib-sticking healthy fare. And the price was right!

Hip & Mod Mexican. Friday night we met son #2 across town at a cool out-of-the-box Mexican restaurant in one of those old semi-gentrified neighborhoods. I figured this was going to be a real challenge. I could end up eating just steamed corn tortillas, salsa, beans, and a glass of wine--and that would have been just fine. But I was in for a pleasant surprise. If I wanted no-oil, vegan fare, our waiter told me my best choice was the grilled portobellos with sofrito, corn tortillas, and salsa verde. No-oil, he promised! The mustard crema was on the side, so I could just ignore it. And I did.

It Tastes Much Better Than It Looks! Grilled Portobellos Over Sofrito, with Corn Tortillas & Salsa Verde. Hold the Mustard Crema, Please!

My Big Mistake This Week. Missing Breakfast, and Eating a Late Lunch. After 27 years in our house we are FINALLY redoing our circa 1964 bathroom. It all started on Wednesday--and I was home to "supervise" the demolition. Right! I thought my kitchen ceiling was going to come crashing down as the demo crew sledge-hammered out the old cast iron tub. Breakfast got waylaid, and lunch was delayed until 1:00 pm. Note to self: Never do that again. My fuel tank was running on empty. To refuel I enjoyed this wrap for lunch. It did the trick in no time!

Food tip of the week thanks to Mina: Her suggestion--add broccoli slaw to wraps or salads! Loved it and who would have thought?

My new favorite wrap: French Meadow Bakery Sprouted Grain Tortillas. More pliable, and less dry than the Ezekiel brand.

Finding a Breakfast That Works for my Lab Rat Runner Husband

My niece Jamie clued me into a new product aimed at peanut butter lovers who don't want all the fat that's in peanut butter! It's called PB2, and it's powdered defatted roasted peanuts that you mix-up with a tablespoon or two of water, and voila! Instantly you have 2 tablespoons of peanut butter with just 1.5 grams of fat, and only 45 calories--sure it's almost 40% fat, but compare that to the 190 calories, and 14 grams of fat (+2 grams of sat fat) for the real thing! It's got less fat than heart-healthy cocoa--which has 25 calories & 1 gram of fat per tablespoon. PB2 is made by Bell Plantation, click here for more info. To get some--we had to order it--but it was quick & painless. But I can't vouch for what the Esselstyn's would say about PB2.

Believe me, this stuff is a very suitable peanut butter substitute--according to my nut butter aficionado husband--and niece, Jamie! I'm not interested in imbibing, but PB2 is a huge boost for my husband who has given up his long-time-habit of morning almond butter on Ezekiel---too much fat. And way too many omega-6s--as in 3802 mgs! I can't vouch for the number of omega-6s in defatted PB2, but you can always sprinkle on some high omega-3 chia for good measure! I'm planning to experiment with PB2 for spicy peanut noodles, and a homemade energy bar.

So where did Jamie hear about PB2? On Emily Malone's Front Burner blog. Check it out--she's a 29 year old culinary school trained chef who's cooking vegetarian lunches for the staff at an organic farm (I think--I don't exactly know her back story). She's a vegetarian, a runner, who cares about healthy food, keeping fit, and she loves to experiment with food. Her food photos are amazing. She does use a bit of oil, & sometimes tiny amounts of cheese, eggs, or dairy---but hey, you can modify any recipe. BTW, niece Jamie also recommends Chocolate PB2, made with cocoa.

Chia isn't a new story around this blog--but drinking Chia Water is! What a great way to enjoy all the benefits of this nutritional powerhouse. It's tasty, it has a great mouth feel, it will keep hunger at bay for about an hour longer than usual, it will energize your workouts, and it's like getting a slow IV drip of omega 3's.

I've been taking it along to work and to work outs--instead of just plain old water. My husband has followed suit. And now son #2 is ready to try it out on the soccer field. Give it a try--and report back! My favorite brand is Salba--it's superior to common chia seeds. Click here to find out why it beats common chia. Click here to find out why it beats flax.

"The Salba agronomic teams have invested the past 15 years researching Salba (Salvia hispanica L.). During those 15 years, we found the perfect location, the perfect soil composition, the perfect climate, the perfect irrigation methods, the perfect crop life-span, and the perfect amount of sunlight. We perfected the art of Non-GMO selective breeding and studied each crop carefully.

Salba seeds are hand-picked, and only the seeds with the highest nutrient density are harvested and replanted. The result? Higher quantities of the quality nutrients you need and guaranteed consistency from crop to crop. When you choose Salba, you choose quality of life."

Tip: Use a funnel, but be sure to pour out enough water from the bottle so that the funnel spout does not touch the water. The seeds get a gelatinous coating as soon as they hit the water, and you don't want the funnel clogging up. Add about 1 tablespoon to 25 ounces of water--and start shaking to keep the seeds separate. Shake for about a minute. And then shake the bottle before you take each sip, to suspend the chia in the water. You'll quickly get the hang of it!

This ancient seed is the highest plant source of omega-3s, and it's also loaded with fiber (soluble & insoluble), antioxidants, protein, calcium, and a laundry list of other vitamins & minerals.

If you've read Christopher McDougall's best-selling book, Born to Run, about the fit & healthy Tarahumara barefoot runners you know what a nutrition powerhouse the chia seed is. McDougall likens chia water to "drinking a smoothie of wild salmon, spinach and human growth hormone". Not at all sure about its human growth hormone similarities!

To learn more about all the benefits of drinking chia water, click here for Christina Pirello's article about chia. And a big thank you to reader M.L. for sending Pirello's article this way. If the Tarahumara Indians sound familiar to you, it's because they are Dr. Esselstyn's poster children for zero heart disease--thanks to their plant-based diet of squash, corn, and beans. Now I'm wondering how much a role chia has contributed to their stellar health. That is until Western food made its way into their once hidden Copper Canyons--bringing along diabetes, obesity, & heart disease.

"...after I satisfied my hunger and thirst with some iskiate, I at once felt new strength, and, to my own astonishment, climbed the great height without much effort. After this I always found iskiate a friend in need, so strengthening and refreshing that I may almost claim it as a discovery." (written by the great Norwegian explorer, Carl Lumholtz in the 1890's)

Months later, I'd (Chris McDougall) learn thatiskiate is otherwise know as chia fresca--"Chilly chia." It's brewed up by dissolving chia seed in water with a little sugar and a squirt of lime.

In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone.

If you had to pick just one desert-island food, you couldn't do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after a few months of the chia diet, you could probably swim home.

Chia was once so treasured, the Aztecs used to deliver it to their king in homage. Aztec runners used to chomp chia seeds as they went into battle, and the Hopis fueled themselves on chia during their epic runs from Arizona to the Pacific Ocean.

Despite its liquid-gold status, chia is ridiculously easy to grow; if you own a Chia Pet, in fact, you're only a few steps away from your own batch of devil drink.

So there you have it! This week's new additions to my adventures in healthy eating.

No need to miss out on meeting friends & family at restaurants. Call ahead, ask questions, find out what you can eat that's plant-based, and prepared without oil. And bottom line: The goal is getting together with friends & family. Don't decline invitations. Make it work.

NEVER MISS A MEAL. Carbs are our number one primary fuel supply--and our brain's only fuel supply is carbohydrate glucose. Keep the fuel tank filled by eating something about every 3 hours. Unrefined carbs provide a nice slow drip of fuel. Besides, small meals create less oxidative stress.